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Great News on our Classic RKC Kettlebells!

A s most of you do know, Dragon


Door and Pavel were the first
to introduce kettlebells and
kettlebell training to the Western world—
Fortunately, we have been able to find a
reputable offshore source that is able to
supply us with exactly the same quality
and design of kettlebell as we are now
after they had been all but forgotten and justly famous for, our classic black RKC-
discarded outside of the Eastern Bloc. brand kettlebells.

Thanks to Pavel’s inspirational vision This is of course great news for you, our
with the original Russian Kettlebell customers, as we can now offer our classic
Challenge book and DVD—and our RKC kettlebells for approximately 30% Dragon Door
groundbreaking RKC kettlebell instructor less than before! Same superb quality at Publications presents
certification program—kettlebells caught highly competitive prices!
on like wild fire since we introduced them Hard-Style
in 2001. 2009 is shaping up, in fact, to being our www.dragondoor.com
most explosive year ever, despite the rocky
Dragon Door not only manufactured recession… Our kettlebell certification Publisher & Editor-in-Chief
kettlebells from the get-go that are still workshops continue to attract record John Du Cane
considered the Gold Standard worldwide, numbers and our family of highly-trained
but insisted on making them in the USA. RKC instructors is growing by leaps and Editorial
Pavel, in particular, wanted to express his bounds. Training Editor
Pavel Tsatsouline
gratitude to the US for the freedoms and
Editorial Assistant
opportunities he has been able to take We have a whole slew of exciting new
Dennis Armstrong
advantage of as a citizen of the US. We training resources for you to take
resolutely and proudly held our ground advantage of. Look for an announcement Art Direction & Design
on US-made only. within the next month or so of a new Derek Brigham
kettlebell book and DVD from Pavel and www.dbrigham.com
Unfortunately the realities of the new check out, in particular three wonderful
world economy have made it simply new products from Dragon Door: Internet Architect
untenable for us to continue to Kenneth Jay’s amazing—and eagerly James McConnell,
manufacture our kettlebells exclusively in anticipated— Viking Warrior webmaster@dragondoor.com
the US. Conditioning, a masterly 15-DVD set
from Brett Jones and Gray Cook, The Dragon Door Corporate
CK-FMS Home Study Course and finally Customer Service
Dennis Armstrong, Tammy Drury,
Stephan Berwick’s astonishing True
call 651-487-2180,
Strength Yang program. support@dragondoor.com

Very best in Orders & Customer Service on


your training! Orders: call 1-800-899-5111

Dragon Door Publications


corporate address:

John Du Cane Dragon Door Publications


5 East County Rd B, #3
Little Canada, MN 55117

Visit the Hard-Style website today To order NOW call 1•800•899•5111


www.dragondoor.com/dd39 24 hours a day
2
“Based on painstaking, original research on subjects ranging from
untrained folks to members of the Danish Olympic team,
Viking Warrior Conditioning is a foolproof blueprint for achieving
Olympian conditioning in record time—while simultaneously
improving one's body composition dramatically. Master RKC,
Kenneth Jay, the warrior sage equally at ease with a heavy
kettlebell and with a force plate, shows you the way.”
—Pavel Tsatsouline, author of Enter the Kettlebell!
“Kenneth Jay has produced what may be the most eye-opening work on
VO2max training available today. Jay begins by taking the reader through
the fundamental scientific principles of top-level conditioning. His down-
to-earth writing takes the abstractions of calculations and puts them into
the tangibles of training. Continuing with a step-by-step description of his
Viking Warrior Conditioning regimes, Jay walks the reader through the
fine details of his method. His progression of kettlebell training regimens is
designed to take you from weekend wanna-be to victorious Viking.

Educational, entertaining, enlightening, and inspirational, Viking Warrior


Conditioning is sure to be a well read and re-read part of any elite coach,
trainer, athlete, or warrior's library!”
—Mark Cheng, L.Ac., Ph.D., RKC Team Leader, Contributing Editor:
Black Belt Magazine

“If you want to understand the why and the how of kettlebell training for
conditioning then this is the book! This is the guide to using the kettlebell
for optimal VO2max conditioning. Kenneth Jay's protocols have benefited
me and my clients greatly.”
—Brett Jones, Master RKC, CSCS, CK-FMS

“A great book by one of the best young minds in fitness. Against a bleak
backdrop of fraudulant fitness product hucksters and in this era of No
Brain - No Pain personal trainers, the Pain Dane does indeed have a
brain— a big one —and this book is as welcome as a cool breeze ripping
through a room full of stale cigar smoke.” Viking Warrior
—Marty Gallagher, author of The Purposeful Primitive Conditioning
The Scientific Approach to Forging a Heart
See page 17 for the of Elastic Steel: An application of The
companion 2-DVD to Viking Theory Behind Proper VO2max Training
h
Warrior Conditioning, Kennet By Kenneth Jay
Jays’s Advanced Strength #B39 $34.95
Strategies Paperback 8.5 x 11 138 pages
56 photos, charts and illustrations

To order NOW call 1•800•899•5111 Order Viking Warrior online:


24 hours a day www.dragondoor.com/B39
3
Here’s what some of the
leading RKCs had to say INSTRUCTOR
about their experience at
that landmark CK-FMS

W
hen word first got about the CK-FMS, Mark Reifkind, Master RKC Instructor; San Franz Snideman, RKC
Dragon Door’s top RKCs rushed to sign
up. The result was an event that had
Jose, California Team Leader,
hands-down the highest quality group of The most comprehensive, Business Owner; La
coaches and trainers ever mustered detailed, standardized and Jolla, California
together at one time in one place for one workshop. And intelligent approach to
corrective exercise I have The most
the results were of course beyond spectacular….
ever seen. Takes screening comprehensive and results
and corrective exercise to providing certification I
Kenneth Jay, Master RKC Instructor, another dimension. Must- have ever taken. I saw huge changes and results within
minutes of trying the corrective exercises. I am so excited
Slangerup, Denmark have training for the state of
to use this information with my clients. Gray and Brett
Absolutely Magnificent! I made the choice of skipping the art training professional.
Gray Cook is the Pavel of have condensed a lifetime of experience into this
the Olympics to come to this and there is not a single part certification and it shows. Your movement will improve
of me that has any regrets corrective exercise.
immediately with this information.
about that. This system will Amazing, incredible,
do more for my personal as outstanding. My brain hurts
well as professional goals from trying to wrap it around the unreal amount of
than any other training out incredible useful and pertinent data. It will take numerous
there. readings and screenings to understand just how natural Jeff O’Connor, Senior RKC; Talala, Oklahoma
this course really is. But, as detailed as the data is, the The natural progression of the RKC community. The
Amazing presenters. Not
simplicity of the system provides such a simple step by future of athletic performance and longevity. The best of
something you see very
step guide as to make it foolproof. Fantastic! the best. A beautiful integration of the two best systems,
often with high-level
by the two best people. Second only (and a very close
material. Believe me… I
second) to the RKC.
have listened to about 100
different professors speak Unbelievable workshop. Thank you to everyone that
and Gray Cook and Brett Will Williams, Senior RKC, Hard Style made it happen.
Jones rank at the top. Strength Instructor; Philadelphia.
I have a degree in Exercise Physiology, which does not Pennsylvania
even come close to the value of this. Only the HardStyle
I cannot imagine any Sara Cheatham, Senior
RKC matches it. Which makes the two systems perfect for
organization claiming the
each other.
ability to teach “fitness”
RKC Instructor; Ft. Bragg,
The Viking gives the CK-FMS two thumbs up! concepts and applications North Carolina
AWESOME! offering a more The CK-FMS is the ‘why’
sophisticated, simplex, behind the ‘how’ of the RKC.
and effective system than Complementary to Z-health yet
what we just created. easily digestible by the general
Thomas Phillips, RKC Team Leader, Gym VIVA! population (plus, they offered
owner and special education teacher; adequate positive neural
Marlboro, New Jersey chunking through funny stories
and slides, making it memorable
I had already been through the FMS certification… the Zar Horton, RKC Team Leader, Firefighter; and easily accessible for future reference in the field)
CK-FMS was heads and shoulders above anything I had
expected. The instruction was brilliant and most Albuquerque, New Mexico
importantly practical. I can’t A fantastic experience that gave me the “missing link”
recommend this workshop in kettlebell training. This course showed the importance
highly enough for everyone in of assessment in training people and how as a practitioner
Paul Daniels, RKC Team Leader, Personal
the industry. and trainer one must not add fitness to dysfunction. With Trainer; Rancho Santa Margarita, CA
I have heard Brett and Gray that being the underlying theme Gray and Brett give you The most revolutionary
speak multiple times either in the toolbox and the training experience since my
person or on DVDs. This confidence to improve RKC. Continuing to keep us on
weekend I was blown away by performance and health the forefront of the industry.
the brilliance of these two through the use of
I can only say I feel very
individuals. Until you experience kettlebells.
privileged to have had this
them in person, with your own Thank you guys so much opportunity.
questions and hear them field for sharing and developing
As with all Dragon Door
other people’s questions it is difficult to appreciate all they this course. Incredible.
courses I have completed, the
have to offer. Amazing instruction and
scope and quality of the
This material is exactly what I needed at this point in depth of knowledge. There
material is light years ahead of
my career. The quality, scope and practical use of this is absolutely no training
what I thought I knew. It is like having some time warp
material is easily the most impressive I have ever available like this.
from the future and giving you information that will
experienced. forever change the way you see the world.

Order CK-FMS DVDs online: To order NOW call 1•800•899•5111


www.dragondoor.com/DVS018 24 hours a day
4
“FMS is an outstanding system for making an athlete resilient, a perfect complement for the RKC.”
—Pavel Tsatsouline, RKC Chief Instructor
“The Functional Movement Screen is the foundation of our program. Everything we do builds off of it.
We couldn’t imagine not using this program.” —Jon Torine, Head Strength Coach, Indianapolis Colts

How to Catapult Yourself into the


Ranks of the Elite Athlete, Coach
and Personal Trainer
Plunder and Deploy: Get Complete Access to
Historic, Secret-Laden, RKCs-Only Training
—And Take Home a Treasure Trove of Tips and
Strategies for Moving with Unprecedented
Speed, Strength, Grace and Power!
magine a GPS system that not only first, take-no-prisoners battle-pack for the

The Certified Kettlebell-


I shows you the fastest way to reach
your goal—but magically zooms in
on, eliminates and fixes every
obstacle, pothole, speed bump and detour
currently slowing you down.
ultimate in enhanced performance systems.

The FMS protocols are considered an


essential part of training in many of the
NFL’s best teams, including four out of the
Functional Movement last five Super Bowl champions. Numerous
Oh, and the same GPS system does double- other competitive athletes and their coaches
Specialist (CK-FMS) duty again by acting as a warning and swear in similar fashion to the power of
Home Study Course instant-fix-it system for your vehicle! FMS for not only keeping them at play, but
performing at the highest possible level—
With Gray Cook, MS, PT, RKC Well, that’s what you get when you combine safely. Branches of the military, including
and Brett Jones, Master RKC, MS the very best of RKC with the very best of many elite units have welcomed FMS as a
FMS: superb addition to their combat-readiness
Item # DVS018 $577 training procedures.
15-DVD set a “Movement-GPS System” that kills ten
birds with one stone—spotting the Pavel’s HardStyle RKC protocols have
deficiencies, fixing them and fast-tracking received similar acclaim from an equally
you forward —so you can leap into action broad range of athletes, martial artists and
and perform at the very highest level, military personnel.
NOW…
Gray Cook has strongly endorsed HardStyle
So say hello to your new “little friend”— RKC. Pavel has strongly endorsed FMS…
Gray Cook and Brett Jones’s Certified Only natural then that Pavel and Gray Cook
Kettlebell-Functional Movement Specialist should join forces to offer RKCs a special
(CK-FMS) Home Study Course—the shoot- program that integrates the best of RKC
with the best of FMS.
continued next page...

To order NOW call 1•800•899•5111 Order CK-FMS DVDs online:


24 hours a day www.dragondoor.com/DVS018
5
How Valuable and Successful
Do You Really Want to Be as an
Athlete, a Coach or a Trainer?
The Key 12 Advantages
You’ll Gain When You Master The Functional INSTRUCTOR
Movement Screen Fundamentals:
Armed with the
,
FMS Fundamentals


Mastery Advantage # 1: Instantly Mastery Advantage # 8:
r
You’ll Then Discove with
cut through the clutter—and zero in Scientifically identify your clients’
with uncanny accuracy on what really physical imbalances, limitations, and
works to enhance your own and your weaknesses—then be able to offer a
How to Merge FMS r
e
the Immense Pow :
client’s movement. rack of trench-tested solutions to
those vulnerabilities.
m
of the RKC Syste

Mastery Advantage # 2: End the


wild guessing and vagueness about Mastery Advantage # 9: Enhance

your clients’ progress—with a


your clients’ fundamental movement • How to properly interpret the results of
scientific, functional baseline to the FMS and address the “weakest
patterns with simple corrective
confidently mark their improvements. links” first—for maximum immediate
exercises—an immediate “take-home”
that will have some of your clients impact with your clients

Mastery Advantage # 3: Own a


“Done-For-You”, dummy-proof screen wonder if you practice magic on the
side. • How to address the lowest scores and
that gives you reliable, specific and asymmetries to “clear” people for
above all reproducible specific markers Kettlebell training—helping your clients

for your clients’ movement problems. Mastery Advantage # 10: Proudly avoid unnecessary injuries and making
toss out the “one-size-fits-all” you look darn good in the process.

Mastery Advantage # 4: Quickly nonsense that often masquerades as


and reliably improve your client’s training—now that you can • How to employ the Red/Yellow/Green
checklist—so you can be absolutely sure
functional fitness and athletic scientifically individualize your clients’ what kettlebell and weight lifting drills
performance—and earn their undying programs for specific results. are okay and which ones to absolutely
gratitude. avoid when you have spotted an
asymmetry.

Mastery Advantage # 11:


Mastery Advantage # 5: Be a long-


term hero for an ever-increasing group Understand how to identify potential • How to employ the kettlebell as a
of devoted clients—as you cause and effect relationships of preferred tool in the Corrective
significantly reduce their potential for micro-trauma as well as chronic “toolbox”—for far faster, more effective
injuries in relation to movement results.
training and sports injuries.
asymmetries and weakness—this one
skill will set you apart from 98% of all • How to optimize movement patterns

Mastery Advantage # 6: Possess a with kettlebells, once the FMS minimum


simple, yet amazingly effective grading trainers out there!
is reached.
system to assess movement patterns—

and immediately spot the lurking Mastery Advantage # 12: • How to integrate Screening, Assessment,
problems. Understand how to give your client and Client Management—the complete
that all-important “Ah-Hah!” package of when to do what, and why.

Mastery Advantage # 7: Confidently moment—that creates utter belief in


assess and easily enhance physical your ability to identify and fix their • How to implement Static and Dynamic
performance for the widest range of weaknesses. Assessment and Corrections for the
client—from the athletic to the Upper and Lower Body.
average fitness buff.

Order CK-FMS DVDs online: To order NOW call 1•800•899•5111


www.dragondoor.com/DVS018 24 hours a day
6
MAKE YOUR BODY “COMBAT-READY”—
USING THE MOST POWERFUL SECRETS
OF THE ANCIENT CHINESE WARRIORS
Remarkable self-hitting system invigorates, strengthens and “weaponizes”—let’s
you repel strikes with effortless ease while dishing it out with formidable power…

Stephan Berwick’s True Strength™ regimen draws on Tangible, true strength helps you ward off illness and Body toughening is a key part of building True Strength.
ancient Chinese warrior secrets to present a sophisticated injury and allows you to rebound from adversity with The ability to withstand and recover from blows and
and highly effective program for developing formidable supreme resilience. other related contact-injuries is crucial for any combat
internal power—without the help of any devices, style. While many martial disciplines use a variety of
medicines, or forced breathing. The kind of strength cultivation where you only seem to sometimes debilitating exercises to toughen the body, True
get stronger as you get older—rather starting to fall apart Strength Yang is inspired by the fluid, relaxed body
Most Western-based strength training programs at the seams as early as your late thirties or early forties… conditioning and power striking concepts of Tong Bei
concentrate on building “external” muscular strength. But (Back Striking) and Fanzi (Catch & Hold) boxing to
that is only one link in the true strength chain—which produce extremely quick results for any body type.
Ancient warriors needed to handle blows, wield heavy
according to Chinese internal martial arts should also weapons, and survive on meager rations, while
include strengthening your fascia/tendons/ligaments, your maintaining their victor’s edge. Their strength was of the After mastering the instructional component, take
joints, your internal organs, your internal energy system hands, feet, torso, neck, and legs— a total body power advantage of three follow-along True Strength Yang
and even your skin. designed to meet any challenge thrown at it. Workouts to rapidly “weaponize”, strengthen and
energize your body in just minutes a day.
Is your strength package Gain a warrior’s formidable DVD 2: True Strength Base:
complete? toughness with this Primers for Natural Strength
Without strengthening all the links in your strength-chain
simultaneously, you remain as vulnerable as the weakest unique program provides an easy to learn series of mainly lower body
For the first time on DVD, Stephan Berwick reveals his exercises to quickly develop overall body control. The
links in that chain. We’ve all see relatively small internal
regimen for healthy body toughening derived from his goal in True Strength Base is to strengthen the legs,
martial arts masters throw apparently way stronger men
unique expertise in secret Chinese martial art body increasing the trainee’s ability to shift the body weight
around like they were rag dolls. Some of this power
toughening methods. Combining hard and soft efficiently—all
comes from martial skill, but much, much more it’s
forms of conditioning inspired from his intimate towards the ability
coming from the uncanny strength-package the master
knowledge of ancient military-origin Chinese to relax while the
has developed from a truly all-around approach to
martial arts, Berwick’s True Strength Yang™ body exerts. You’ll
strength cultivation.
program offers quick results—conditioning your first strengthen your
body to withstand blows, falls, and twists, in an base, learn to better
Many of these internal masters demonstrate this support your weight,
easy to digest, highly intense regimen of warrior
astonishing strength well into their sixties, seventies—even gain control of your
conditioning, reminiscent of the best classical
eighties. How do they do it? waist, and then
martial body practices.
enhance the control
Stephan Berwick likes to call this quality “Tangible, True of your limbs.
Strength”. The kind of strength DVD 1: True Strength Yang
you really need to survive not presents essential body-hitting exercises, in a unique
only a worst-case scenario in training approach that stimulates and toughens the
combat or years of full-contact skin, muscles, and joints using only relaxed, flexible
sport, but the rigors and limb movement. Discover how to first toughen
stresses of daily life. your upper body, moving to the mid-section, then
Tangible strength is the the lower, followed by total body, structural
power to survive. toughening executed with a partner.

Stephan Berwick is a Western pioneer in the mastery and


promotion of classical martial arts from Mainland China. A
True Strength Yang
martial arts mentor to a wide range of client, from the physically
challenged to the most seasoned defense professional, Berwick's
Explosive Body Toughening
deep expertise spans Chen Taijiquan, traditional North China With Stephan Berwick
martial arts, and Chinese swordsmanship—culminating in his
unique approach to body conditioning inspired by ancient warrior #DV061 $69.95
practices. 2-DVD set
Running time: 106 minutes

To order NOW call 1•800•899•5111 Order True Strength Yang online:


24 hours a day www.dragondoor.com/DV061
7
Praise for Marty Gallagher’s
THE PURPOSEFUL PRIMITIVE
you can be’. The Purposeful Primitive has “From Olympic lifting to power lifting and
been a very interesting journey for me... back- bodybuilding, whether muscle gain or fat
to-the-future... loss, from cooking to supplements, from
“I would venture to say that I have read changing exercise and eating habits to
Marty does a wonderful job bringing out molding the psychology of a champion
every book pertaining to weightlifting over the art and science of training, extracting
the last three decades, and I have probably (whether one is even remotely interested in
many of the critical universal and specific competition or not), Marty has covered it all.
read the majority of the articles in this area. principles (guiding rules to action—social,
There are two things I can say unequivocally I only wish I had had a book like this when I
emotional, mental, physical and spiritual) was growing up and trying my best to get
about what I have read. One, Marty that are applicable to living a productive life
Gallagher is the best writer in the world of bigger and stronger. Marty has demonstrated,
in general, and in training for health, fitness without question, that he is the current and
physical fitness and strength, bar none, and and sport, specifically. In addition, I like the
two, Gallagher's newest book The Purposeful undeniably best 'trainer of champions' and
way Marty personalizes the lives of 'ultimate guide to physical—and mental—
Primitive is the best manuscript ever outstanding athletes and shows how they
produced in this field. transformation.' This book not only provides
applied these fundamental, can't-miss the simplest instructions and cheapest
Teeming with esoteric information on principles in their training to help them financial and lifestyle requirements, it is
training, biomechanics, nutrition, and sport become the best they could be in their sport. absolutely the single best book ever written
psychology, The Purposeful Primitive is a My recommendation: if you want to achieve on being the best you can be physically and
wealth of information that every serious lifter something 'great in your life', add The otherwise."
needs to read. You are going to like this Purposeful Primitive to your training
book. NO! You are going to LOVE it. I library… yesterday.” —James E. Wright, Ph.D, former Director
promise you that. It's Gallagher's best work, of Sports Science, U.S. Army Physical Fitness
—Dr. Bob Ward, Sports Science Network, School; former Health and Science Editor,
and that means it is strictly world class.” former head strength and conditioning coach, Flex Magazine
—Dr. Judd Biasiotto, author of 46 fitness Dallas Cowboys
and health-related books, world powerlifting
champion
“Absolutely magnificent. What a
“For the intellectual athlete who actually breathtaking book on a life with iron. Marty
thirsts for knowledge and sees content as Gallagher delivers an outstanding,
"I really only have two things to say about King, you will get 30 years of genius and comprehensive book with a writing style
Marty Gallagher that bear on his new book, experience in the Iron Game mixed with the worthy of Hemingway himself. This book
The Purposeful Primitive. The first is that passion and ability of Hemmingway all takes you on a journey through the iron-
there are two classes of writers in wrapped up in one book and the result is The history of the great ones and in the most
powerlifting: 1) Marty Gallagher and 2) all Purposeful Primitive. From me to you—Go sophisticated way Marty presents probably
others. The second is that one day, ten years buy the book and enjoy!!” the best ever written material on life, iron and
ago, Marty called to say he knew a Russian —Rickey Dale Crain, IPF/WPC/AAU mental fortitude.
guy who he thought might be a good writer World Champion, 2000 Powerlifting Hall of
for MILO, so we invited the guy to submit an This book is impossible to put down once
Fame Inductee you start reading it. It should be the first read
article: It was called Vodka, Pickle Juice,
Kettlebell Lifting and other Russian Pastimes, of any who aspire to lift weights and be
the author was Pavel Tsatsouline, and rest, as healthy. There are not enough words in the
they say, is history." “Marty Gallagher is a brilliant writer who English language (or Danish for that matter)
thinks deeply about subjects he knows and to describe how excellent this book is. It is an
—Randall J. Strossen, Ph.D, Publisher and loves. His manifesto/encyclopedia contains a absolute must to any Strength & Health
Editor-in-chief, Milo Magazine ton of wisdom, one-of-a-kind role models, enthusiast. I give it my highest
awesome color photos… a truly fascinating recommendation!!”
read." —Kenneth “the Dane of Pain” Jay, MSc,
“As a student, athlete, teacher, researcher, —Clarence Bass, author of the Ripped Sr. RKC
professional coach, and businessman I have series, Lean For Life, Challenge Yourself, and
spent over 60 years in health, fitness and Great Expectations
sport, devoted to 'how to become the best

Order Purposeful Primitive online: To order NOW call 1•800•899•5111


www.dragondoor.com/B37 24 hours a day
8
“Marty Gallagher has written the Great American Novel of Strength.” —Pavel Tsatsouline
“Marty Gallagher has produced an absolute classic! I couldn't put it down... packed with real no b.s info
from real ironmen. I am proud to be included with the outstanding athletes and their stories...
A breath of fresh air!” —Dorian Yates, 6-time IFBB Mr. Olympia

THE PURPOSEFUL PRIMITIVE


From Fat and Flaccid to Lean and Powerful—Using the Primordial Laws of Fitness
to Trigger Inevitable, Lasting and Dramatic Physical Change

Discover:
S
ince the birth of the Olympics based on the received wisdom of the
in 776 BC, humanity has greats who have gone before us.
celebrated the struggle for
physical transformation—and As someone who has trained with
exalted to almost godlike some of the greatest strength athletes of

▼ ▼ ▼ ▼ ▼ ▼ ▼
status those men and women who have the century, as someone who has How to completely transform your body—
succeeded in transcending their coached numerous world champions to in 90 days or less
"common mortal frames" through a ever more impressive records and as
someone who has had spectacular results How to train for only five hours a week—
combination of supreme effort and
dedicated will. applying these same methods to average yet be superbly lean and strong
folk, Marty Gallagher knows whereof he
In the 21st century, this drive, this speaks. His inspirational message: simply The two best eating plans to optimize your
search for the Holy Grail of physical follow The Way of the Masters—with fat loss while gaining muscle
perfection has climbed to ever-greater the necessary drive and desire—and you
heights —but has also plunged us to CANNOT fail, you WILL transform Training protocols favored by the legends of
unforeseen depths. physically. Change—change for the champion-level strength
better—is inevitable.
Elite athletes worldwide continue to How combining an Eastern mystic's mind secrets
shatter records that would have been The problem with modern day fitness, with a Western scientist's brain train methods
considered inconceivable only decades says Gallagher, lies in the sheer plethora can lead to massive leaps in your performance
earlier. Our current stars are and over-complexity of methods, the
unimaginably bigger, stronger and faster fragmented partiality of specialized What foods will certainly sabotage your progress
than their earlier counterparts. And yet, systems and the general confusion about and what foods put you on the fast track for glory
for the general populace the story is what really works to gain and retain
quite different. Obesity and abject muscle while losing significant body fat. The very best cardio methods to complement
weakness have exploded across our land rather than hinder your weight training
like an all-consuming virus. And the gap The great masters of fitness became
between the super-fit and the obscenely masters by following a four-fold path:
unfit widens by the day. right weight training, right cardio, right

While an elite minority seems to


possess the secret to supreme physical
eating and right mind-training. All four
modes have to be practiced together as a
synergistic whole. Then 1+1+1+1=16, or
The
transformation, our fitness landscape is
littered with the road kill of those who
even more… For those who are up to
the challenge, Gallagher lays out every
Purposeful
failed to make genuine progress in their
quest for change.
detail of this four-fold path to supreme
physical greatness—teaching only the Primitive
According to leading fitness author,
methods that worked for his masters, for From Fat and Flaccid to
himself, for his champions and last—but
world powerlifting champion and coach far from least—his every day clients. Lean and Powerful
extraordinaire, Marty Gallagher, the
reasons for this sorry state of affairs are The purposefully primitive Way of the By Marty Gallagher
clear and the solution obvious. In The Masters is deliberately and potently
Purposeful Primitive, Gallagher exposes stripped down to the core essentials of #B37 $39.95
the flaws and myths rampant in the truly effective training methods. Cutting- Paperback 8.5 x 11 480 pages
modern fitness community, then reveals edge science combines with Old School 198 photos, charts and illustrations
what could be termed "The Way of the basics—forcing the body to transform, Original drawing of The Purposeful
Masters"—his foolproof program for whether it likes it or not. Primitive by Ori Hofmekler
guaranteeing physical transformation,

To order NOW call 1•800•899•5111 Order Purposeful Primitive online:


24 hours a day www.dragondoor.com/B37 9
Praise for Pavel’s Enter the
Kettlebell! book and DVD
At age 53 I have regained weeks, but the real eye opener was my semi- like after a year. Do yourself a favor, get the
Strength and Confidence annual PT test. I had not done pushups or situps book, and follow it's simple path –you will not
in the six months since my last PT test, yet be disappointed. –Wayne Rueger, Mount
Rated 10 out of 10 I managed to pump out 73 pushups and 70 Vernon, IN USA
situps. My total score was my highest in over 10
Over the years I have tried many types of years. In addition to that, I feel physically better
programs for attaining my fitness goals. Some of than I have in years. If you put the honest work ETK is awesome!!!
the programs did deliver results to an extent, into the program, I guarantee you'll be blown
but I never did attain my ideal for REAL away by the results. —Bryan Shew, Carlisle, PA Rated 10 out of 10
STRENGTH. My weight lifting usually I have lost 45lbs, my chronic back pain is
consisted of complicated set/rep schemes with gone, and the days of me being injured EVERY
more exercises than I could keep track of, and I Great guidance for SINGLE TIME I GET THROWN TO THE
would often run for miles. As a result I would amazing progress MAT are gone! I have gotten more raw strength
find myself injured through overtraining and and cardio conditioning out of one year of
become frustrated and quit. Injuries included Rated 10 out of 10 kettlebell training, than ten years of martial arts
shin splints, extremely sore muscles and a training. Thank you, Pavel!
herniated disk. I am 55 and wanted something to help me
build more strength and endurance. I found —Shane Grubbs, Madison, MS
At age 53 I have finally regained Strength and Dragon Door and Pavel. In 13 weeks, following
Confidence. Enter The Kettlebell! has exceeded the instructions given in the ETK book and Pavel Still the Kettlebell King!
all my expectations with regards to becoming DVD I learned to do all of the basic moves.
strong again. ETK is direct and simple –just I dropped from roughly 19% body fat to 9.8 % Rated 10 out of 10
follow instructions and within weeks you will during this period and gained 1 lb. Doing it, I
be transformed –as I was. Eight weeks ago when have had a great time. This came from studying Enter the Kettlebell! is fantastic! …Clearly
I started the ETK program, my waist was 38 and applying the materials in ETK. If you want written and exceptionally well illustrated, it
inch and I weighed 216 lbs. I now can squeeze to grow stronger and feel better, this is the most brought everything together for me. I have been
into a size 34 inch trousers which I have not effective way I have found to do so in a short using it for a month, and my gains have already
been able to do since I left the Marine Corps time. What are you waiting for? Come join the been through the roof! I have lost 18 lbs of
over 30 years ago, and I have lost 6lbs. of fat. I Party! —Jon Kasik , Atlanta, GA bodyfat, went down two pants sizes, and am
have much more muscle definition in my arms, still going strong! Enter The Kettlebell! brought
chest and shoulders, and my love handles have together everything I had previously read on
disappeared. My 8 weeks of progress with ETK Where Were You 35 Years Ago? kettlebell lifting, and gave it all a brand new
have inspired me toward greater effort and relevance and usability. I am trying lifts with
although I have not yet achieved my Rated 10 out of 10 kettlebells that I have never tried before and
strength/fitness goals, for the first time I feel that It took me 54 years to find what I was doing them with confidence. Thanks, Pavel!
those are now attainable. A truly Stand Alone looking for –a book and a method to get in —Kory Dykstra, Gwinn, Michigan
Program for Strength. shape, lose fat, and have the body and strength I
—Dennis Vavra, Edmond, OK always wanted. Thank you, Pavel and Enter the A MUST HAVE FOR ANY
Kettlebell! Direct, to the point, all I had to add
was willpower and commitment. I just started KETTLEBELL BEGINNER
Best fitness purchase
my 10th week with Enter the Kettlebell!, and
I've made in years! my, oh, my, has it completely trashed all I Rated 10 out of 10
thought I knew about "being in shape”. I was a In one word, outstanding. The elementary
Rated 10 out of 10 D1 baseball player in college in the 70's, and kettlebell routines with a single kettlebell. I lost
I've been in the Army for 15 years and have now realize that if I had the secrets of this book 20 pounds in a single month just with this basic
suffered some injuries, plus just normal wear back then, I might have ended up in the Hall of set of exercises. Best DVD I have ever
and tear. I was looking for something different, Fame. I now realize that I have never been in as purchased.
something simple, and something effective. good a physical condition as I am now, thanks —Keith "Pappy" Iseley, Snellville, Georgia
Enter The Kettlebell! meets all three to this book and the methods within –all within
requirements. I could see results within a few the past ten weeks. I can't wait to see what I am

Order Enter the Kettlebell! online: To order NOW call 1•800•899•5111


www.dragondoor.com/B33 24 hours a day
10
“Kettlebell Training...The Closest
Thing You Can Get to Fighting,
Without Throwing A Punch”
—Federal Counterterrorist Operator

The kettlebell. AK-47 of physical Pavel lays out a foolproof master system that
guarantees you success—if you simply follow the
training hardware. Hunk of iron on a handle. commands!
Simple, sinister, brutal—and ferociously effective
for developing explosive strength, dramatic • Develop all-purpose strength—to easily
power and never-say-die conditioning. The man’s
handle the toughest and most
man’s choice for the toughest, most demanding,
unexpected demand
highest-yield exercise tool on the planet.
Guaranteed to forge a rugged, resilient, densely-
muscled frame—built to withstand the hardest
• Maximize staying power—because the
last round decides all Enter the
beating and dish it right back out, 24/7. • Forge a fighter’s physique—because the
form must follow the function
Kettlebell!
Once the prized and jealously-guarded training Strength Secret of
Enter the kettlebell!
secret of elite Russian athletes, old-school
strongmen and the military, the kettlebell has The Soviet Supermen
and follow the plan: by Pavel #B33 $34.95
invaded the West. And taken no prisoners—
thanks to former Soviet Special Forces physical
training instructor and strength author, Pavel
Paperback 200 pages 8.5” x 11”
Tsatsouline’s 2001 publication of The Russian 246 full color photos,
Kettlebell Challenge and his manufacture of the 1. The New RKC charts, and workouts
first traditional Russian kettlebell in modern
America.
Program Minimum
With just two kettlebell exercises, takes you
from raw newbie to solid contender—well-
American hardmen of all stripes were quick to
conditioned, flexible, resilient and muscular in all
recognize what their Russian counterparts had
the right places.
long known—nothing, nothing beats the

2. The RKC Rite of Passage


kettlebell, when you’re looking for a single tool to
dramatically impact your strength and
conditioning. A storm of success has swept the Jumps you to the next level of physical
American S & C landscape, as kettlebell excellence with Pavel’s proven RKC formula for
“Comrades” have busted through to new PRs, exceptional strength and conditioning.
broken records, thrashed their opponents and
elevated their game to new heights of excellence. 3. Become a Man Among Men
With Enter the Kettlebell! Pavel delivers a
Propels you to a Special Forces level of
conditioning and earns you the right to call
DVD with Pavel
significant upgrade to his original landmark yourself a man. #DV036 $29.95
work, The Russian Kettlebell Challenge. DVD Running time: 46 minutes
Drawing on five years of developing and leading When you rise to the challenge—and Enter the
the world’s first and premiere kettlebell instructor Kettlebell!—there will be no more confusion, no
certification program, and after spending five more uncertainty and no more excuses—only raw
years of additional research into what really power, never-quit conditioning and earned
works for dramatic results with the kettlebell— respect.
we have Enter the Kettlebell!

Purchase Pavel’s Enter the Kettlebell! book and


DVD as a set and save… Item #DVS011 $59.90

To order NOW call 1•800•899•5111 Order Enter the Kettlebell! online:


24 hours a day www.dragondoor.com/B33 11
“Pavel’s Enter the Kettlebell! helps you weed out
weakness… develop explosive power, strength
and never-quit endurance—with his PROVEN
system for rapid, spectacular and across-the-
board gains in physical performance”

T
he kettlebell has proved its worth many times over since knocks him out of his sophomore slump and helps him take his
Pavel has introduced it to America. Elite athletes, game to a higher level.
fighters, special operators, and regular hard Comrades
swear by the extraordinary strength and conditioning Then there’s the grizzled KB vet who’s been around the block and
delivered by this ancient Russian tool. Now, it is YOUR turn to got too arrogant to practice his fundamentals (or never learned
Enter the Kettlebell! them in the first place). Pavel hammers the fundamentals because
“it is the mastery of the basics that separates the elite from the
For a kettlebell novice, the hardest part is knowing where to begin. rest.”
And what you really need to do to get off to a quick—yet rock-
solid—start. Pavel delivers. With Enter the Kettlebell! Pavel has done all the work for you—
honing a masterplan of essential training secrets that guarantee to
For the Comrade who’s already put in a year or two of kettlebell make you powerful, resilient, and enduring—if you simply follow
time, it’s easy to hit a plateau after explosive early gains. Pavel the proven guidelines.

• An unexpected assistance exercise for achieving a one-


Lift Your Kettlebell Like a Pro… arm pull up
• Smoke your abs and obliques the old fashioned way
• A foolproof method for accelerating the curve on
• Are you making these beginner’s mistakes in your • How to make a simple towel your kettlebell coach— snatch mastery
training? and reach your training goals faster
• Nine secrets of greater strength and reduced injuries • Get this one foundational drill down—and most of the • The snatch is a three-stage rocket—how to finesse the
• Get the most technique improvement with the least remaining exercises will be a piece of cake to learn and stages
instruction master • How to avoid bruising the forearm when snatching
• How to stop fighting your body and get stronger • Why most Comrades should choose pulls over squats • A crucial warning about shoulders and elbows in your
• These two movements will give you the biggest bang • How to strengthen your legs and hips without blowing first year of snatches
for your KB buck them up • How to accomplish the USSS Counter Assault Team
• Discover a “simple & sinister” routine for killer 10-min snatch test—and be a man among men
conditioning and muscular shoulders • How to time the hip movement for maximum explosive • How to keep your training targeted while still having
• A common cause of back pain after workouts—you power fun with new exercises
would never guess what it is!—and how to avoid it • How to be the indisputable master of the force you • How to idiot-proof your kettlebell workout—for
• How to stretch your back after training—everyone does generate consistently powerful gains
it wrong • Understand the crucial value of “slow strength”
• One style of breathing will weaken you and make your training—the counterintuitive and rarely revealed secret • The little-understood but crucial value of “in-between-
back vulnerable—the other style of breathing gives you of Russian athletic might strength”
the explosive power of a trained fighter… know which • What it takes to be more resilient in the ring • Russian research finds the day of the week when you
is which • A simple way to increase an experienced fighter’s are strongest—and it is not Monday
punching power • Work harder? Or do more work?
• The top five reasons RKC kettlebell training is great for • How to master the natural athletic rhythm of tension • The “ladder” method for highly effective strength
your back and relaxation building
• You have been misled: sucking your stomach in does • A killer one-two combination for the gym and ring
not protect your back but makes it more vulnerable! • The key characteristics of a kettlebell pro’s press • The kettlebell rules for conditioning
How to really protect your back when lifting • Master this skill and you will wield awesome pressing • A gambler’s method for deciding your high-rep
• Reducing the odds of arthritis—with ballistic loading power workout
• A surefire shortcut to loosening stuck shoulders • How to make the heaviest kettlebell feel like a toy in • How to log your workouts for optimal results
• How to temper your shoulders for sports that trash your hand • How to use timed sets—for a foolproof and flexible
them • Prof. Verkhoshansky’s secret for improving your practice
• A great visualization for resilient elbows and shoulders strength by up to twenty percent
• Why cool-downs are important to your heart health • How amateurs “leak” strength from their knees—and • What makes the kettlebell superior to other weights
• What you must know about your heart rate and how pros fix the drain and fitness equipment?
kettlebell training • How to get the most out of your press while putting • Should you train with the kettlebell as a stand-alone
the least amount of stress on your shoulders tool or mix it up with a barbell and dumbbells?
• The new prescription for a power pump heart and • A unique isometric drill to improve your pressing • How to get superior gains in athletic performance
great body composition power without sport specific training
• This little-known drill guarantees improvement in your • Where to look—and not look—when pressing • The kettlebell “what the hell effect”—for improving at
squatting depth, flexibility, technique and power skills you have not practiced

Order Enter the Kettlebell! online: To order NOW call 1•800•899•5111


www.dragondoor.com/B33 24 hours a day
12
Men, New to Kettlebells? Here’s How to
Get the Fastest and Most Effective Strength,
Conditioning and Fat-Loss Results with
Your Russian Kettlebell…
Special Men’s
T
he kettlebell is the world’s single most Pavel’s Enter the Kettlebell! book gives you the
effective tool for rapid fat loss, fast theory, detailed instructions and superb
strength gains and unbeatable photography to ensure you know exactly what Kettlebell Quick-
endurance. However, in order to you are doing. Pavel’s Enter the Kettlebell!
properly and fully reap these benefits from your DVD supplies that crucial ingredient that you Start Kits Help
kettlebell, we strongly recommend you properly
educate yourself in how to use the kettlebell
simply can’t expect to get from a book alone—
the three-dimensional movement that fully Save You Money,
correctly. illustrates the correct trajectories and other key
elements that only film can communicate. Shed Pounds…
Pavel Tsatsouline is the fitness expert and
author who has single-handedly introduced the So, we have put together quick-start kits that Gain Muscle,
United States to the powerful physical benefits
of kettlebells. So the best way to ensure you get
incorporate all three of these resources, with
your choice of three different weight sizes. (And
Power And
optimal results is to absorb Pavel’s advice from
his groundbreaking book and companion
you save $10.00 over the investment if you paid
for these items individually.)
Energy!
DVD, Enter the Kettlebell!

The best weight for a man of average The best weight for a strong man The best weight for a very strong man
strength to begin with is our to begin with is our to begin with is our
16kg or 35-pound 20kg or 44-pound 24kg or 53-pound
kettlebell with Pavel’s kettlebell with Pavel’s kettlebell with Pavel’s
Enter the Kettlebell! Enter the Kettlebell! Enter the Kettlebell!
book and DVD book and DVD book and DVD
Men’s 35lb Men’s 44lb Men’s 53lb
Russian Kettlebell Russian Kettlebell Russian Kettlebell
Quick-Start Kit Quick-Start Kit Quick-Start Kit
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2
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13
RUSSIAN KETTLEBELLS The World’s #1 Handheld
Gym For Extreme Fitness
Use Kettlebells to: Pavel’s Kettlebell FAQ
• Accelerate your all-purpose strength—so What is a ‘kettlebell’?
you can readily handle the toughest demands A ‘kettlebell’ or girya (Russ.) is a traditional Russian cast iron weight
• Hack away your fat—without the dishonor of that looks like a cannonball with a handle. The ultimate tool for
extreme all-round fitness.
dieting and aerobics The kettlebell goes way back – it first appeared in a Russian
• Boost your physical resilience—to repel the dictionary in 1704 (Cherkikh, 1994). So popular were kettlebells in
Tsarist Russia that any strongman or weightlifter was referred to as a
hardest hits girevik, or ‘a kettlebell man’.
• Build your staying power—to endure and “Not a single sport develops our muscular strength and bodies as well
conquer, whatever the distance as kettlebell athletics,” reported Russian magazine Hercules in 1913.

• Create a potent mix of strength-with- “Kettlebells—Hot Weight of the Year”—Rolling Stone


flexibility—to always reach your target
• Forge a fighter’s physique—so form matches Why train with kettlebells?
function Because they deliver extreme all-round fitness. And no single other
tool does it better. Here is a short list of hardware the Russian kettlebell
• Be independent—world’s #1 portable gym replaces: barbells, dumbbells, belts for weighted pullups and dips, thick
makes you as strong as you want to be, bars, lever bars, medicine balls, grip devices, and cardio equipment.
anywhere, anytime Vinogradov & Lukyanov (1986) found a very high correlation
between the results posted in a kettlebell lifting competition and a great
range of dissimilar tests: strength, measured with the three powerlifts
and grip strength; strength endurance, measured with pullups and
parallel bar dips; general endurance, determined by a 1000 meter run;
work capacity and balance, measured with special tests.
Voropayev (1983) tested two groups of subjects in pullups, a standing
broad jump, a 100m sprint, and a 1k run. He put the control group on
Kettlebells Fly Air Force One! a program that emphasized the above tests; the experimental group
“There’s a competitive reason behind the lifted kettlebells. In spite of the lack of practice on the tested exercises,
the kettlebell group scored better in every one of them! This is what we
appearance of kettlebells at the back doors and call “the what the hell effect”.
tent flaps of military personnel. When Russian Kettlebells melt fat without the dishonor of dieting or aerobics. If you
and US Special Forces started competing against are overweight, you will lean out. If you are skinny, you will get built
each other after the Soviet Union broke up, the up. According to Voropayev (1997) who studied top Russian gireviks,
Americans made a disturbing discovery. “We’d 21.2% increased their bodyweight since taking up kettlebelling and
21.2% (the exact same percentage, not a typo), mostly heavyweights,
be totally exhausted and the Russians wouldn’t decreased it. The Russian kettlebell is a powerful tool for fixing your
even be catching their breath,” says… [a] Secret body comp, whichever way it needs fixing.
Service agent… “It turned out they were all Kettlebells forge doers’ physiques along the lines of antique statues:
working with kettlebells.” broad shoulders with just a hint of pecs, back muscles standing out in
bold relief, wiry arms, rugged forearms, a cut-up midsection, and strong
legs without a hint of squatter’s chafing.
Now, half the Secret Service is snatching Liberating and aggressive as medieval swordplay, kettlebell training is
highly addictive. What other piece of exercise equipment can boast that
kettlebells and a set sometimes travels with the its owners name it? Paint it? Get tattoos of it? Our Russian kettlebell is
President’s detail on Air Force One.”—Christian the Harley-Davidson of strength hardware.
Science Monitor
“Kettlebells—A Workout with Balls”—Men’s Journal

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www.kettlebellkettlebells.com 24 hours a day
14
Who trains with kettlebells? “… kettlebells are a unique conditioning tool and a powerful one as well that
Hard comrades of all persuasions. you should add to your arsenal of strength... my experience with them has
Soviet weightlifting legends such as Vlasov, Zhabotinskiy, and Alexeyev started their been part of what’s led me to a modification in my thoughts on strength and
Olympic careers with old-fashioned kettlebells. Yuri Vlasov once interrupted an bodyweight exercises… I’m having a blast training with them and I think you
interview he was giving to a Western journalist and proceeded to press a pair of will as well.”
kettlebells. “A wonderful exercise,” commented the world champion. “…It is hard to —Bud Jeffries, the author of How to Squat 900lbs. without Drugs, Powersuits, or
find an exercise better suited for developing strength and flexibility simultaneously.” Kneewraps
The Russian Special Forces personnel owe much of their wiry strength, explosive
agility, and never-quitting stamina to kettlebells. Soldier, Be Strong!, the official Soviet
armed forces strength training manual pronounced kettlebell drills to be “one of the
How do I learn to use the kettlebell?
most effective means of strength development” representing “a new era in the From Pavel’s books and videos: The Russian Kettlebell Challenge or From Russia with
development of human strength-potential”. Tough Love for comrades ladies. From an RKC certified instructor; find one in your area
The elite of the US military and law enforcement instantly recognized the power of the on RussianKettlebell.com. Kettlebell technique can be learned in one or two sessions
Russian kettlebell, ruggedly simple and deadly effective as an AK-47. You can find and you can start intense training during the second or even first week (Dvorkin, 2001).
Pavel’s certified RKC instructors among Force Recon Marines, Department of Energy
nuclear security teams, the FBI’s Hostage Rescue Team, the Secret Service Counter “…I felt rejuvenated and ready to conquer the world. I was sold on the
Assault Team, etc. kettlebells, as the exercises were fun and challenging, and demanded
Once the Russian kettlebell became a hit among those whose life depends on their coordination, explosion, balance, and power… I am now on my way to
strength and conditioning, it took off among hard people from all walks of life: martial being a better, fitter, and more explosive grappler, and doing things I haven’t
artists, athletes, regular hard comrades. done in years!”
—Kid Peligro, Grappling magazine
“I can’t think of a more practical way of special operations training… I was
extremely skeptical about kettlebell training and now wish that I had known
about it fifteen years ago…“
What is the right kettlebell size for me?
Kettlebells come in ‘poods’. A pood is an old Russian measure of weight, which equals
—Name withheld, Special Agent, U.S. Secret Service Counter Assault Team 16kg, or roughly 35 lbs. An average man should start with a 35-pounder. It does not
sound like a lot but believe it; it feels a lot heavier than it should! Most men will
Am I kettlebell material? eventually progress to a 53-pounder, the standard issue size in the Russian military.
Kettlebell training is extreme but not elitist. At the 1995 Russian Championship the Although available in most units, 70-pounders are used only by a few advanced guys
youngest contestant was 16, the oldest 53! And we are talking elite competition here; and in elite competitions. 88-pounders are for mutants.
the range is even wider if you are training for yourself rather than for the gold. Dr. An average woman should start with an 18-pounder. A strong woman can go for a 26-
Krayevskiy, the father of the kettlebell sport, took up training at the age of forty-one and pounder. Some women will advance to a 35-pounder. A few hard women will go
twenty years later he was said to look fresher and healthier than at forty. beyond.
Only 8.8% of top Russian gireviks, members of the Russian National Team and
regional teams, reported injuries in training or competition (Voropayev, 1997). A “Kettlebells are like weightlifting times ten.”
remarkably low number, especially if you consider that these are elite athletes who push
their bodies over the edge. Many hard men with high mileage have overcome debilitating “Kettlebells are like weightlifting times ten. …If I could’ve met Pavel in the
injuries with kettlebell training (get your doctor’s approval). Acrobat Valentin Dikul fell early ‘80s, I might’ve won two gold medals. I’m serious.”
and broke his back at seventeen. Today, in his mid-sixties, he juggles 180-pound balls
and breaks powerlifting records! —Dennis Koslowski, D.C., RKC,
Olympic Silver Medalist in Greco-Roman Wrestling

CLASSIC KETTLEBELLS (SOLID CAST IRON/POWDER COATING)


Item Weight in pounds Price MAIN USA AK&HI CAN
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#P10P 14 $55.00 S/H $16.50 $66.50 $38.00
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#P10A 35 $79.95 S/H $33.50 $104.50 $68.00
#P10H 44 $87.95 S/H $40.50 $122.50 $80.00
#P10B 53 $96.95 S/H $44.50 $139.50 $92.00
#P10J 62 $114.95 S/H $47.50 $157.50 $101.00
#P10C 70 $123.95 S/H $48.50 $175.50 $111.00
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ALASKA/HAWAII KETTLEBELL ORDERING delivery, available to every address in all of • KETTLEBELLS ARE SHIPPED VIA UPS
Dragon Door now ships to all 50 states, Canada’s ten provinces. Delivery time can vary GROUND SERVICE, UNLESS OTHERWISE
including Alaska and Hawaii, via UPS Ground. between 3 to 10 days. REQUESTED.
• KETTLEBELLS RANGING IN SIZE FROM 4KG TO
CANADIAN KETTLEBELL ORDERING IMPORTANT — International shipping quotes & 24KG CAN BE SHIPPED TO P.O. BOXES OR
Dragon Door now accepts online, phone and orders do not include customs clearance, duties, MILITARY ADDDRESSES VIA THE U.S. POSTAL
mail orders for Kettlebells to Canada, using UPS taxes or other non-routine customs brokerage SERVICE, BUT WE REQUIRE PHYSICAL
Standard service. UPS Standard to Canada charges, which are the responsibility of the ADDDRESSES FOR UPS DELIVERIES FOR THE
service is guaranteed, fully tracked ground customer. 32KG AND 40KG KETTLEBELLS.
• NO RUSH ORDERS ON KETTLEBELLS!

To order NOW call 1•800•899•5111 Order Kettlebells online:


24 hours a day www.kettlebellkettlebells.com
15
Dragon Door’s Most Popular Russian
Kettlebell Weighs 35lb (16kg)—
And Is The Ideal Size For Most Men
To Jumpstart Their New Cardio,
Conditioning and Strength Programs
Dragon Door and Pavel Tsatsouline re- weight-lifters and powerlifters can use the
introduced kettlebells to the US with the uniquely 35lb kettlebell to train themselves effectively
designed 35lb cast iron kettlebell— in the many excellent drills you’ll find in Pavel’s
and it has remained our most popular kettlebell. classic book and DVD, Enter the Kettlebell!. 35lb (16kg)
Why? The 35 lb kettlebell quickly becomes a favorite Russian
Even a man of average initial strength can
for women too, once they have built up their
strength using Dragon Door’s lighter kettlebells. Kettlebell
immediately start using the 35lb kettlebell for two- (Women, we recommend you start with either the
handed swings and quickly gravitate to 26lb kettlebell or the 18lb kettlebell initially.) For price and
one-handed swings, followed by jerks, cleans and shipping information
snatches. Visit our webpage http://www.kettle see page 16
17
bellkettlebells.com/index.html to see customer
Within a few weeks you can expect to see reviews of our many sizes of kettlebell. In the
spectacular gains in overall strength and meantime, here is a sample of reviews for the
conditioning—and for many—significant fat loss. 16kg bell:
Stronger men and more experienced

Reader reviews of: Russian Kettlebell - 16kg helpful customer service.”


(35lb) Average Rating: When going to press, 10.0 —Anthony Lang - San Diego, Ca
out of a possible 10, in 16 reviews
The Right Tool For The Right Job
Excellent Alternative Rated 10 out of 10 Rated 10 out of 10
age 39 I started
“I never even knew that there was something out “After a long absence from the world of real
KB training. Basic
there that could work all the muscles. A workout exercise, due to injury after injury, it’s nice to be back. I
results were: Resting pulse at age 38 was 72bpm.
program that stimulates your muscles as well as your couldn’t have made the transition back with
Resting pulse at age 39 was 58bpm. Blood pressure at
stamina and endurance. 20 minutes of swinging conventional free weights and machines. The kettlebell
age 38 was 116/70. Blood pressure at age 39 was
around my kettlebell and I am drenched as if I ran a has been my saving grace. After almost a year of rehab
102/60. Weight at age 38 was 170. Weight at age 39
marathon. I can hardly wait until my body allows me and licking my wounds the kettlebell has been
was 159.
to upgrade to a second kettlebell. I love my instrumental in reconstructing my physique as well as
My favorite test: Age of lungs: at age 38, my lungs
kettlebell.”—JMN - Sayreville, NJ the confidence in my ability to use my body again. I’m
were recorded as to have aged to 44 years old. At age
finally getting back into wrestling-shape again and
39, age of my lungs dropped to 30 years old. Gotta
Less is more Rated 10 out of 10 have never felt more optimistic about my ability to
love that!
“This is not for the weak hearted. Pure weight, achieve. I highly recommend this product and its
Of course I can’t prove that KBs were responsible for
quality product. I wish I would have known sooner, brothers and sisters to everyone looking to make a
the physical improvements, but KB training was the
but now is better than never. I can’t wait to go to the dramatic change in their life both physically and
only thing I did differently between the 2
next level.”—Tony - Fayetteville (Ft. Bragg), NC USA mentally, this is second to none. Russ, age 23.”—
examinations. I can’t wait to take my next physical
Russell Mesteth - Grand Forks, ND USA
examination!
True Strength Training Rated 10 out of 10
Thanks Pavel!” —romzilla - Atlantic City, NJ
Kettlebell training is the only way I know that builds Physical Results Rated 10 out of 10
strength, increases flexibility, and burns off the excess “I bought the RKC book 3 months ago, and started
Enjoying the kettlebell Rated 10 out of 10
fat. In four weeks, I lost 7 pounds and I’m starting to doing the exercises with dumbbells. After reading
“On the box the kettlebell came in, it said ‘Enjoy the
see those muscles that have been hiding under that several testimonials, explaining the difference of using
Pain’. I’ve been doing just that. Dragon Door was the
extra layer of fat. Kettlebell training is challenging and kettlebells over dumbbells, I broke down and got the
most reasonable site I could find for the purchase of
demands your full attention while lifting. Unlike the real thing for my wife and myself.
and shipping of kettlebells. And the product arrived in
linear movements of the bench press and curls (as with Due to my occupation, I receive a full physical
a timely manner. Thanks again for a great product and
the other exercises in the gym), KB training works the examination each year. The results this year were a
great service.”—Mike Haggerty - California
whole body with every technique. Great product, very little surprising. At age 38, I did not train with KBs, at

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THE DANE OF PAIN COMMANDS YOU TO FINALLY GET REAL:

Enough Is Enough!
End the indignity and shame of modern-day
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building a JACK-HAMMER HEART and the
INVINCIBLE HARDINESS of an ancient warrior

W
ith pointers, charts, diagrams, Well, of course our kind Viking was not
stats and wads of research to about to let his students off with a mere
back him up, Kenneth Jay Powerpoint presentation of theory and
delivers convincing proof that research, however convincing.
a carefully calculated, So, out to the playing field the RKCs all
personalized kettlebell snatch trooped—and were promptly subjected to
protocol can give us the most outstanding one of the most blistering KB sessions of Advanced
cardio of our lives. And give us a fighting their lives: the VO2Max snatch protocol.
chance to be mentioned in the same breath Strength
as those immensely powerful warriors of Again, we caught it all on tape: every detail
ancient times. of Kenneth’s superb and highly educational Strategies
presentation and every important moment of An Advanced RKC
The Level II RKCs got a thorough schooling the VO2Max protocol in action.
in Cardiovascular Kettlebell Concepts and Training Resource
how to massively enhance their all- Absorb Kenneth’s presentation, watch it With Kenneth Jay,
important VO2Max. through a few times so your mind can Senior RKC
understand the full significance and power 2-DVD set Running Time:
But theory without practice is like decaf of what Kenneth is offering you. Follow
along and “take heart” from the warrior-
#DV049 $77.00 One hour 42 minutes
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Get all four
“I have a very simple review proc hard work.
ess. Was the programs and
product/service worth the money
I spent on it? In
the case of Kenneth’s DVDs the
answer is a If you’re looking for a jazzercise
video that’s all
save $31.00
resounding YES. Technical, info
end shows the program in practice.
rmative, and at the about ‘low-impact’ and ‘target hear
t rate’ this ain’t if purchased
How much does it. However, if you want a healthy hear individually!
a heart attack or bad ticker cost t and
you? The cost of improved recovery time, this is
this DVD is a drop in the bucket the information that
compared to life. I you need.”
would also say that if you’re over
35 I would —Jeff O’Connor, Senior RKC, Tala
la, OK
#DVS015
absolutely not hesitate to invest
an investment in a good life.”—
in this because it’s $277.00
Gumby, USA Viking Cardi o
Don’t cheat yourself out of thi “The VO2 max protocol is rapi
Contains:
s dly becoming 1. Working with Special 3. Corrective Strategies and
“Every time I get to listen to Ken legendary in kettlebell circles, with Movement Screening
neth, I’m reminded Kenneth ‘the Dane of good reason. Populations By Andrea Du
of how brilliant he is. This DVD Pain’ Jay does a great job of Cane, Senior RKC By Brett Jones, Senior RKC
is packed with all presenting the theory and practice 2. Restoring Lost Physical 4. Advanced Strength
the research that any numbers junk behind these
ie could want, brut ally simple workouts. Function By Mark Strategies By Kenneth Jay,
and then brought home with an
easy to learn Reifkind, Senior RKC Senior RKC
process and very simple applicat
ion. Don’t confuse The information on this DVD will
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Proven, “Best Practice” Methods To Take Your Genetic
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The Charles and Pavel have made it a life-long quest to
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“Watch The Kettlebell Goddess Workout and you will know why Andrea
Du Cane is the leader in women’s kettlebell training.” —Pavel Tsatsouline

“Stay Strong, Young, Toned and Vibrant


With Andrea Du Cane’s High-Powered,
Super-High-Energy Kettlebell Cardio
and Strength Workouts”

T
he ancient Greek Goddesses were famous for their vigorous and vibrant strength,
their power, their grace and their physical elegance.
Now you have a realistic chance to make even a Greek Goddess green with envy
as you match—if not surpass—them for athletic grace and high performance!
In this superbly produced, interactive, menu-based DVD, Senior Russian Kettlebell
Instructor, Andrea Du Cane challenges and inspires you to seize that ideal of elegant
strength and make it your own.
Andrea’s powerful array of authentic kettlebell workouts, plus cool downs
and stretches, are guaranteed to reward you with greater energy, greater well
being, greater strength and a superb figure. Fit for the Goddess you know
you are!
Choose from a wide variety of Upper Body, Lower Body, Abs and Cardio workouts,
then mix and match to create your own customized training program for godly
perfection. Your results will be strictly divine…
Or simply follow along with one of the six Goddess Workouts for a complete,
carefully targeted session designed to carve away the fat and sculpt lean, toned
muscles—ready and willing to take on the world and win it all. Just like Athena…
Just like Nike…
Once the hard-kept secret of elite Russian athletes, special forces and ‘manly’ men,
the kettlebell is now becoming the preferred tool for women who are tired of being
merely human and tired of mediocre results—and who demand fast fat loss, high
energy and exceptional physical performance, now! Let Andrea show you the way…
• Receive inspiring, first-class personal instruction from one of the nation’s top
female kettlebell athletes.
The Kettlebell
• Renew yourself with a constant variety of targeted, high-yield workouts Goddess
that meet your changing needs. Workout
• Redefine your body and exceed your mortal limits, with the divine Andrea Du Cane,
challenge of Andrea’s patented Goddess Workouts. Master RKC
Includes a Special Bonus Section of additional drills to add further variety with Kristann Heinz,
and power to your workouts. MD, RKC and
Nicole Du Cane RKC
Contents include a PDF on How to Get the Most Out of Your Kettlebell Running time:
Goddess Workout DVD—plus special programming tips. 2 Hours and 25 minutes
DVD #DV040 $29.95

To order NOW call 1•800•899•5111 Order Kettlebell Goddess online:


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19
DID YOU GET YOU
Reader reviews of Andrea Du Cane’s The Kettlebell
Goddess Workout DVD—Average Rating: 9.4 out of 10,
in 103 reviews on dragondoor.com
Finally!!! there are different workouts given to help add variety
to your training. This DVD is a definite must for men I’m newly addicted to kettlebells; I have only been
“I am so excited about this and women, beginners and advanced KBer’s.” working out with them for a few months now and I
DVD! I have been training with —Christine Staunch, RKC - Bayonne, NJ think this DVD is excellent for beginners. I’d
KB’s for three years now off and recommend it to both beginners and advanced
on, and I have to admit that my kettlebellers alike. If you are looking for a serious
motivation has been running low The Complete Package - workout DVD, this is definitely worth it! I love it! I
in the past year, and this is just Astonishing can’t thank Andrea enough!!”—Jen - Maine
what I needed! Someone to push me, something
“If I could I would give this DVD a 20 instead of a
simple, something sturctured. I have been waiting for
a DVD like this for a looong time and now it is finally
10. Most DVD’s only give you a stripped down version The Kettlebell Goddess
here! What I like best with it is how it is laid out. It is a
of a workout. This marvelous DVD gives you not only
1 workout, like most DVD’s. It gives you an infinite
Workout is the Best!
complete foolproof way to get your butt kicked a “This is one of the best DVD’s that I have ever
amount of them, and they include a warm-up portion
different way each and every day! I love it. And the purchased. It is so complete with workouts and
and a cool-down routine that is out of this world.
PDF that came with the DVD shows different ways to instructions. The variety is terrific. I really enjoyed
These workouts will work you out even if you use a
schedule your workout or combine different exercises Andrea in From Russia with Tough Love, but this is the
light kettlebell. The instructions are clear cut, and
and it gives me absolutely no excuse not to swing best. Nicole and Kristann are a wonderful
concise for all to understand. Guys will love this DVD
that bell! Andrea, great job!” —Ulrika - Detroit, MI complement to her and very much inspire me to keep
as well.”—Karen R. Queen - Tampa, Florida
working to get better. I tried to just watch the video
WOW! Hard Core Workout! without picking up the kettlebells, but I couldn’t. I had
“I ordered this DVD before I attended the RKC in to jump right into a workout. I am glad I did. First the
“Andrea Du Cane provides some tough workouts warm up was one of the most thorough that I have
September and wow has it given me a new
on The Kettlebell Goddess DVD. This DVD is not for ever had. Then the exercises really hit the mark. I had
perspective on training. It adds a new excitement on
beginners, but it is a great way for someone familiar such a pump in my lower body and an overall rush all
working with KB’s. The atmosphere of the DVD
with basic kettlebell exercises to get a great over. Then the nice cool down made me feel like I
creates a relaxing yet motivating theme. I love that
challenging workout. Each of the goddess workouts really accomplished something. I plan to keep on
are great no-frills, no-nonsense, kick-butt exercise doing the workouts. Thanks for the Kettlebell Goddess
Save Money with the ULTIMATE
routines. I really enjoy the relax into stretch segment Workout. Please keep up the good work!” —Robin
at the end of each workout. McGill - Tampa, FL
KETTLEBELL WORKOUT Kits By the way, this DVD is not just for women! My
Nothing but
boyfriend loves it as much as I do (though he did
complain about not being able to keep up with positive
women wearing pink shirts).” feedback!!!
—Mary - Saratoga, CA “This is a great DVD. I have
been getting nothing but positive
Become the Goddess!! feedback from my clients. I tried a
“WOW!! I purchased this DVD at the RKC in few of them myself and trust me
October and I am in LOVE!! I will recommend this guys, this DVD is not just for the Goddess’ but the
DVD to EVERYONE!! This has to be the most kick-butt Gods’ can also get worked on these programs as well.
workout I’ve tried. My clients will love it! I love the The different combinations and ways Andrea shows
structure of being able to design my own workout you how to come up with your own personal routine
with the formulas provided, or just follow along with makes this a must for anyone who wants to get in
the workouts already created for us. Andrea - You are shape.”—Lance Mosley, RKC, CSCS - Palm Beach
awesome! Thanks so much for this DVD! I feel like I’m County, FL
▼▼▼

Women’s 18-lb Ultimate Kettlebell Workout Kit back at the RKC. (well...almost!)“
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Item —Rae Chitwood, RKC - Mansfield, OH Outstanding DVD!
“This is definitely the best work-along kettlebell
Women’s 26-lb Ultimate Kettlebell Workout Kit Excellent! DVD I own (and I have several). The pre-programmed
Item #KKB011 $92.95 plus $34.50 SH-A* “This DVD is brilliant! I love the way it is structured workouts are excellent. Most instructors would have
to either follow along with the goddess workouts or stopped there, but not Andrea. The A/B/C programs
to create your own. The instruction is great and the and the ability to select individual drills within those
Women’s 35-lb Ultimate Kettlebell Workout Kit programs make the DVD even more versatile and
workouts are awesome. I can never see myself getting
Item #KKB012 $99.95 plus $39.50 SH-A* more valuable. But she didn’t stop there, either--the
sick of this DVD with all the variety!

Order Kettlebell Goddess online: To order NOW call 1•800•899•5111


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20
UR GODDESS YET?
bonus drills are the icing on the kettlebell cake. In twice a week. I wanted to workout more often so The best part is the workout itself. With the
addition, two or three options for performing many of would pick up the KB during the week but would kettlebell workout I feel the exercises deep inside -
the drills are shown. The instruction and form pointers swing for only ten minutes or so. I would do my not just right underneath the skin. Something I never
are outstanding throughout. I’ll be using this DVD for favorite and easiest swings. This video gives me such experienced before and I have worked out with
a long time, and I’ll be using the workout design a variety of workouts, has a few swings I have not weights on and off for 20 years. I felt that for the first
principles and suggestions in the accompanying PDF seen or done and I now do some tough stuff I time I’m finally working out the right way. They DO
to make my other work-along DVDs more effective otherwise would pass on when I am working out make you stronger, they DO give you that energy kick
and more enjoyable.” —Martha E. - Tennessee alone. What a great complement to my classes as a and they DO melt the fat. Combined 1 inch and 3 1/2
fill-in during the week.” —Kathie - Fair Oaks, CA lbs lost in 2 weeks. Never did that with the other
This video is tapes!” —Therese R - Poolesville, MD
GREAT!! This DVD is awesome.
“I think this video is GREAT I like the way it’s arranged into 6 sections. One can Skip the health
because you can move to pick which workout to choose. It really complements club membership
anything you want to right my training with John Rock my Certified Personal and do this
away, and Andrea does a FINE Trainer and RKC instructor at Lifetime Fitness St. Louis instead!
job explaining and demonstrating the exercises. The Park. We’ve recently been working on the Pistol-
something I never thought I could do. The DVD helps “I learned about KB’s through
fact that they are broken up into upper and lower a local trainer and own two 18-lb
body and cardio workouts is wonderful. I use the with the technique. The constant variety of the
workouts will keep it from ever getting old and boring bells and a 26-lb bell. I was starting to feel ‘antsy’ and
video everyday and I thank you for offering it. I think anxious to try some new things. A friend told me to
you’re right to let people choose their own or no meeting my changing needs. The bonus section will
help keep things fresh.” —Judith Hansen - return to the source --- Dragon Door --- and check out
music. Also, it is a great buy, for $29.95 you get 2 1/2 this DVD. I HATE exercise videos but did it anyway
hours!”—Anne Clare - Kansas City MO Minneapolis, Minnesota
because it had to do with KB’s. Wow!!! I did the
Artemis workout right off and was really surprised
This is perfect for what I Awesome DVD how much new stuff I learned in 30 minutes.
was looking for! and well worth
I am fairly new to KB training and own the ‘Tough the investment! NO ONE, no matter what your level, should be left
Love’ DVD. I was looking for some structure in my KB “I purchased a Kettlebell last year out of the KB rage! Very pleased to see Andrea’s
training when I came across this find. I am not one to and only knew a few exercises. As a bonus drills and workouts so that I can put together
‘wing it’. It is like Andrea read my mind. I have only fitness professional teaching group my own programs. My success has to do with my
done a few of the available ‘Goddess Workouts’ on choreographed aerobics for 23 years own creativity, and Andrea and group have
the DVD and am very impressed. It was obvious that I am excited to receive this addition to my home encouraged me to go for it. My workouts have
she really tried hard to accomodate so many aspects workout!! It is like having my own personal moved up a couple of notches. A million thanks!
of KB training! I also appreciate the low cost professional Kettlebell trainer in my living room!! I More, please!” —DEBORAH F - DENVER, Colorado
associated with this excellent DVD. If you enjoy love it. Satisfied in CA” —CJ - Forestville, CA
working with KB’s and are looking for some A must have when working
structured, short, workout routines I would highly Absolutely AWESOME!!!!! with kettlebells
recommend this DVD. Thanks, Andrea for taking the “This is the best dvd that there is. I received it
“WOW! I love the mix and match format. I am
time and energy to put this together.” —Diane - about 2 weeks ago and I have been doing it
already seeing results. I would HIGHLY recommend
Belleville, MI everyday. They really can kick your butt with this dvd.
this to someone who needs direction when doing a
workout. I love being able to choose if I want to do a It’s a MUST HAVE.” —Justine - Downriver MI
Works for the Goddess workout - which are KICK BUTT. Thank you
Gods too to Andrea for this GREAT WORKOUT!!!” —Cathy What an awesome DVD
“Men! Don’t let the ‘Goddess’ Sands - Newark, OH “I absolutely LOVE this DVD. I really like how
title keep you from getting this interactive it is, you can pick your workout or mix and
DVD. The workouts are demanding Superior than any other match smaller portions to make a whole. I’ve got my
and complete. You may follow each workout tape I’ve husband doing it with me I just haven’t told him the
workout as demonstrated for some purchased name of the DVD! I like the ‘real people’ doing the
great training. The real bonus for me was the build workouts, not models, which for me is always a real
your own workout section at the end. Any ‘God’ can “I can do Andrea Du Cane’s workout or make my
downer. I like the variety of workouts as well as the
reap tremendous benefits from the Goddess workout. own from her list! And her list is organized and well
variety of different exercises, some I had not done
—Steve Gould, RKC - Morton, IL thought out. 10 minutes or an hour. Change it up
before. I swear I can see a difference already, after
whenever I want without wasting time. I’ve never
two weeks. I love to KB, but I have a hard time
seen anything like it! I don’t wait 5 minutes in
This is motivating between exercises for an explanation. All angles of
thinking what to do, how much, etc. This makes it fun,
“I have been swinging the bell since January, love and is something to work for, I can’t quite keep
the exercise are shown.
it and am amazed at the results. Results gets me up on everything, YET.” —Brenda Sparks -
‘hooked’. I have a certified instructor I work under Monroeville, Oh

To order NOW call 1•800•899•5111 Order Kettlebell Goddess online:


24 hours a day www.dragondoor.com/DV040
21
“A clear presentation of the RKC kettlebell training
TTRAINERS
RAINERS……C OACHES…
COACHES … fundamentals. A must for any strength coach and
personal trainer. Highly recommended if you are planning
ANNOUNCING: to become a certified RKC instructor.”
—Pavel Tsatsouline, Chief Instructor, Russian Kettlebell Challenge

Brett Jones and


Michael Castrogiovanni’s
Athletic Achievement Accelerator
— The AAA-Rated Kettlebell Program That
Supercharges Your Athletes’ Performance
— And Guarantees Your Clients
Faster, More Lasting Results
H IGHLIGHTS OF VOLUME ONE Kettlebell Basics
for Strength
• How and why kettlebells can improve • The critical do’s and don’ts that change
your athletes’ performance your Kettlebell Jerk from average to Coaches and
• Little-known drills to transform the extraordinary Personal Trainers
Kettlebell Swing into a dynamic power- • Why the Kettlebell Snatch is the single A Two-Volume DVD set
generator for superior performance best exercise for overall body
development — and how to make sure with Brett Jones, Master
• How to optimize the Kettlebell Clean to
extract maximum performance-value you extract maximum advantage for your RKC and Michael
clients and athletes Castrogiovanni
• Crucial safety tips for avoiding injury
• How to breathe for optimal power CSCS, RKC Team Leader
Volume 1 – Ballistics
H IGHLIGHTS OF VOLUME TWO Volume 2 – Grinds
Running Time:
approx two hours
• The secrets of the Kettlebell Windmill DVD #DV026
— for flexible strength
• How to optimize the extraordinary $67.95
benefits of the Turkish Get Up
• How to correctly perform the Military
ABOUT THE AUTHORS
BOUT THE UTHORS
Press Brett Jones holds a Bachelors degree in
• Building stronger legs and a tougher Sports Medicine and a Masters in Rehabilitative
Science and is a Senior Instructor in the Russian
torso — with the Front Squat Kettlebell Challenge program. Also a Certified
• The athletic advantages of a well- Strength and Conditioning Specialist through the
NSCA, Brett uses a combination of techniques to
executed Single Leg Dead Lift maximize the performance of his clients.
• Discover the Bear Crawl — a little
Michael Castrogiovanni holds a degree in
known, brutal and highly effective Kinesiology emphasizing on fitness nutrition and
routine for strength and conditioning health and is a RKC Team Leader, a CSCS and an
ACSM health fitness instructor.

Order Kettlebell Basics online: To order NOW call 1•800•899•5111


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22
Why “Acting Like a Baby” Might Be
Your Quickest Ticket to Surprising
New Gains in Strength and Power
How to Recapture the Perfect Mobility and Effortless
Ease You Had as a Kid—For an Immediate Improvement
in Your Current Athletic Abilities
end

D o you remember when


you were a kid?
Do you remember how easily you used to roll,
developmental patterns and show you its vital
importance in exercise prescription.
These “Primitive Patterns” represent the little-
known key to understanding what can truly help
“I've long been of the
way too much time try
movements wh en

cracked in the found


the y
opinion that people sp
ing to fix advanced
should be going back
d finding out what
the building blocks an to begin with. This
ation
is
to

squat, leap, crawl and run? or hinder mobility, stability, coordination, and the t. Gr ay and Lee present the
DVD does just tha
functions of the core. Gray and Lee introduce to understand manner
Then along came life with a capital L… information in an easy ns that will fit anyone's
basic screening and corrective strategies as well as tio
You got banged up and beaten down. Baked, and give you several op mended.”
in-depth, advanced assessments. This unique le. Hi gh ly rec om
training sty
broken, burnt and bruised. information will help you break down movement an Ve zina RK C - Palo Alto, CA
—Jord
with greater precision and clarity—allowing you
Yeah, you developed your strength, speed and
to finally take the guesswork out of your training.
power. But at a hidden cost, as you scrambled to
survive the many insults life threw at you. You The last two tests in the Functional Movement
started to lose that easy mobility and stability you Screen are the trunk
had as a kid… You tightened up and started to
compensate for your injuries and imbalances. stability pushup test, and rotary stability test.
Imbalances and asymmetries in these tests betray
And perhaps you thought it natural—just part of dysfunction in your primitive patterns. Discover
the aging process—that you could no longer how to screen for these deficiencies and learn the
squat, roll and run with effortless ease… Perhaps appropriate corrective strategies to end the
you thought you’d just have to live with nagging dysfunction and enhance performance.
pain, crimped movement and frustrating
performance restrictions. And never be quite the Gray and Lee then teach Assessments to further
athlete you were or thought you had the potential enhance the information gathered in the original
to be… screening process. Go deeper—and be all the
more effective—when you learn the Rolling and
Well, there’s good news, because you can not only Side Plank assessments, with their corresponding
reverse this slide into dysfunction, you can corrective strategies.
experience dramatic new gains in your
Many trainers and trainees use floor-based
performance, when you take advantage of the
Secrets of Primitive Patterns. exercises, but few understand the scientific
complexity and proper progressions of these basic
Secrets of
Discover How to Spot—and Quickly
Fix—the Once-Helpful but Now Suspect
patterns. In early development, children roll and
crawl effortlessly in their attempts to walk.
Primitive
Survival Strategies that May Secretly Be Revisiting some of these primitive developmental
patterns can be an eye opening experience for
Patterns
Sapping Your Strength and Power clients, athletes, and those involved in By Gray Cook and Lee Burton
In this groundbreaking program Gray Cook and rehabilitation. DVD #DV059 $69.95
Lee Burton reveal the concept of neuro- 2-DVD Set

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23
“The information on this video should be required watching by anyone who even thinks of training
with weights, or before anyone can buy any of Pavel’s videos.”—James Doolen, Joplin, Missouri

How to Dramatically Improve Your Athletic


Performance and Safely Extend Your Career
Buy it now
What the PROFESSIONALS use to identify and FIX “This information has mad Best investment
e an
imbalances in their body—and avoid potentially immediate impact on mys
athletes that I train. I’ve
elf, and the I acquired since
been at this
stuff for a quarter of a cent the kettlebell
catastrophic injury… like to consider myself fairl
informed on how to help
ury and
y well
“I was, at first, reluctant to
someone order this
become stronger and mor DVD. I did not think I coul
e mobile. d buy another
Well, once again Brett prov video that would have so muc
es that he’s h life

W
hat are we all REAL Yes, micro trauma. A series of minor on a whole other level. The changing information than
things I Power to the
GOOD at—and stresses to the body resulting in learned about my own bod People! or Enter the Kettlebel
y’s l! had. I
compensations kick start figured I had nothing mor
what do elite limited area tissue damage or tears ed my e to learn from
training with gains that I the RKCs, I was wrong.
athletes EXCEL at? each of which alone does not cause hadn’t seen
in years. The information on this vide
Compensating for a discernable damage. However, their o should be
required watching by anyo
flaw, deficiency, or accumulation over time can lead to a More importantly, it mad ne who even
e an thinks of training with weig
imbalance in the significant injury. Inefficient immediate impact on my hts, or before
students. I’m anyone can buy any of Pave
body. Option A is not available—our movements cause compensations, talking about the kind of l’s videos. I
impact that think this vide
has made coaches and pare o wou ld save a lot of
body jumps to Plan B. But plan B which move a joint in an unnatural nts people some grief and pain
comment about the dram . The tests and
comes at a hidden price. In fact, the manner. The body will always atic the resulting remedies are
improvement in on field well thought
performance. out and presented very well
better you are at switching to Plan B sacrifice quality for quantity. These are comments mad . This kind of
e about kids
the more surely you will be injured. Movement patterns will follow the that were already some of information is well worth
the best the price. Brett
Guaranteed, your durability will be a path of least resistance. player on the field, and thes Jones and Dragon Door dese
e rve a round
improvements showed up of applause for this new vide
joke. across the o. You all
board in just 2 weeks. need to take a bow. Thank
When you stack these compensations This high school you for
another video that will help
The athlete in the photos above is not on top of each other, screening for me take a
basketball star If you train others, you owe
it to them quan tum leap in my training. For all out
faking. This is a high school junior movement becomes essential. could only to get this DVD.”—Jeff O’C
onnor, there, get this one!”—Jame
Senior RKC, Talala, OK s Doolen,
several years ago who was leading his manage to squat Joplin, MO
team, killing it on the court. He was Well, if the World Champion and toe touch as
a countywide superstar. Everybody Indianapolis Colts insisted their shown—he
was afraid of this kid on the court. players be screened before being declined to fix his
But this is what he looked like off the cleared to play, we figured our Level imbalances and
court. That was his toe touch. That
was his squat.
11 RKCs deserved training in this
same cutting-edge process.
suffered career- Corrective
ending injuries as
a result in his Strategies and
What do you think was going on with
this kid? When he moved the way
What you get here is every critical
minute of the seminar Brett Jones
senior year.
Movement
you know he must have moved on the
court? Micro trauma every place.
delivered on this protocol to our Level
II RKC candidates in June 2007. Screening
Guess what? He got injured his Brett’s information was so
senior year. Missed his window. impressive—and the results so An Advanced RKC
Didn’t get a scholarship. Non-contact spectacular that by popular demand, Training Resource
injury. Wouldn’t do the work. Didn’t we are releasing the complete training
fix it. on this 2-DVD set. By Brett Jones, Master RKC
Running Time: 3 hours 2 minutes
Contents include: 2-DVD set #DV047 $77.00
 What is a Corrective Strategy?
 Movement Screening — The Functional Movement
Screen for Kettlebells RKC Level II Advanced Training Super-Set
 Basic history — injury, medical, exercise, sports/activity
 Clearance screens — Neck, Shoulder and Back Get all four programs and
 Basic screens —Toe Touch, Single leg stance, Active Straight Leg Raise save $31.00
 Movement Screens — Deep squat, In-line Lunge, Shoulder Mobility and if purchased
 Trunk Stability Push-up individually!
 Corrective Strategies — Specific to the screens above
 Toe touch progression. Active straight leg raise. Crocodile breath #DVS015 $277.00
 Shoulder/Thoracic spine corrections, Stability work and Deep squat
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24
Worth 10 times Two top authorities—
what it costs— at least! Two top rate DVDs!
“I am a trainer and an RKC, currently recovering from an “Any collaboration between PT Gray Cook and Strength
overuse injury in my shoulder— put simply, I set a bunch and Conditioning Specialist Brett Jones would have to be
of new personal bests but didn't back off afterwards, and good; this one is immediately useful! From the get go this
I've since been paying the price. DVD explains in simple language the whys and how to
do for the shoulder from a current understanding of the
I cannot state strongly enough how valuable this DVD set structure. Not just a how to build the delts and traps plus
has been to me. Literally every section has included some rotator cuff band work that is so typical of current
something I simply didn't know before—and all these tips fitness journalism but an representation of the shoulder as
and tricks really work. I do the drills on the DVD, and I a complex: the humerus, the shoulder girdle and the
can move my shoulder, pain-free, in ways I couldn't just a scapula. And it doesn't stop there! It flows down to the
few minutes earlier. There is nothing quite like instant hip and out to the grip. Given my years of study and
results to convince you of the value of an approach to work with shoulders issues from athletes to the every
training and rehab. person this work shows not just exercises but detection
Any one of the tips I learned here would have made this and progression.
DVD, which costs less than a single visit to my
orthopedist, a worthwhile purchase. I will be
While I knew much of the material presented it is the
application that makes this product go to work. Too often
Secrets of
incorporating what I've learned not only in my own
training, but in helping those clients who come to me with
shoulder problems. I am now armed with a battery of
good data in fitness is akin to a list of ingredients posing
as a recipe: good contents but no real direction. Secrets of the Shoulder
screening procedures and curative measures that I didn't
the Shoulder delivers a plan to improve whether you are By Gray Cook, RKC and
among the veterans of fitness or to protect your healthy
have before - again, to me, this sort of information, shoulders if they haven't gone south...yet. For the price of Brett Jones, Master RKC
presented in a clear, no-nonsense manner by Grey and
Brett, is priceless. If you have long-standing shoulder
a single session of Corrective Exercise you can begin to
repair or protect the future of your shoulders!”
2-DVD set #DV043 $69.95
problems or work with those who do, you owe it to 2-DVD Set
yourself to purchase Secrets of the Shoulder.” —Zachariah Salazar RKC, CES, CPT - Colorado Springs,
CO Running time: 82 minutes
— Steve Freides, RKC II, NSCA-CPT - Ridgewood, NJ

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Discover the PROVEN Only then, once you have the correct movement patterns
PROTOCOL of fail-safe steps in place, can you develop the full strength you deserve.
Cook and Jones show you how—step-by-careful-step.
that guarantee you a Just follow the road map and you can't go wrong…
GENUINELY STRONG, Discover screening techniques and corrective movements
STABLE CORE—for a FAR that progress you through 3 graduated levels of exercise to
develop mobility in the hips, core activation, spine
more powerful and effective stability, and the total body's overall strength.
athletic performance As one of the nation's most renowned physical therapists,
“THE CORE” is more than your abdominals! Your back as Reebok's first master coach, as a consultant to
and glutes (your hips) are part of your "CORE." May numerous professional teams and as an author of the
sound obvious when you hear it, but the fact is—when it landmark title Athletic Body in Balance, Gray Cook has
comes to that mystic core—most folk are obsessed with immense theoretical and practical wisdom about what it
isolated abs training. And foolishly neglect the correct takes to identify and correct these imbalances and blocks
training of the back musculature and glutes. in the body.
Secrets of Core Training: “The Backside” gives you the
scientific solution for fixing that weakness from the
ground up.
In this highly accessible DVD Gray Cook teams with
premier strength trainer and author Brett Jones to ensure
your core training is as effective as you could possibly ever
Secrets of
Now, it's one thing to teach, say, the correct form for
want it. Core Training:
doing the all-important deadlift. But what if the lifter has
a lurking, unidentified imbalance that creates
It just keeps getting better “The Backside”
dysfunctional compensations and injuries-waiting-to- “It seems impossible, but Gray and Brett have topped
happen? Secrets of the Shoulder. It's full of fantastic information, By Gray Cook, RKC and
laid out in an easy to follow manner. No matter what
The special brilliance of Brett Jones and Gray Cook's your background, you will learn from this DVD.”
Brett Jones, Master RKC
approach is that they make sure you know how to
—Jeff O'Connor, Senior RKC - Talala, OK
DVD #DV045 $39.95
identify the imbalances that could secretly sabotage your
lifting. Running time: 82 minutes

To order NOW call 1•800•899•5111 Order Secrets of Core Training online:


24 hours a day www.dragondoor.com/DV045 25
“Pavel’s stuff works — period. His methods — and his kettlebells that are my prized
possessions — are simply the most effective combination — by far — that I’ve ever
encountered in 30 years of training. This tape, like all of Pavel’s products, is worth
every penny.”—John Quigley, Hazleton, PA

More Russian
Kettlebell Challenges
25 Evil Drills for Radical Strength
and Old School Toughness
With Pavel Tsatsouline
VIDEO #V111 $47.00
DVD #DV005 $47.00
Running Time: 40 min.

Here’s just some of the “Pavel has done another excellent job
in presenting challenging drills that will
secrets you’ll gain from take your kettlebell practice and fitness
Pavel—for breakthrough to new heights. Pavel’s trademark
results in your strength and humor is ever present, and his
instruction is no-nonsense and, as
power—when you add MRKC always, well done. Multiple camera
to your arsenal of tricks: angles are used, and are very helpful in
grasping the fine points of the drills.
The Traditional Bent Press The Knee Supported Row Pavel’s instruction is pure gold —
Eight success secrets for safety, Four success secrets, including: What detailed and meticulous. There is a
strength and optimal performance, is the correct trajectory when lowering tremendous amount of valuable
including: What two motions are crucial the kettlebell in an arc? information packed into this 40-minute
for acing the Traditional Bent Press? tape. Watch and listen closely, follow
The One Legged Deadlift Pavel’s advice, and you’ll find
The DARC Swing Seven success secrets, including: What
something remarkable in the fitness
Six success secrets, including: What to lock out and what to contract for best
breathing technique helps you safely success. industry — someone actually delivering
unload your spine? on what might appear to be the usual
The Seated Good Morning Stretch marketing hyperbole.”—John Quigley,
The Reverse Floor Wrist Drill Four success secrets, including: How Hazleton, PA
Two success secrets, including: What to best achieve a deeper stretch with
performance-boosting skill to employ correct breathing and tension control. “The video takes you through some
with your torso and stomach. new moves with great detail and also
The Floor Seated Press
The Front Squat Two success secrets, including: How to revisits some older ones with more
Fifteen success secrets, including: correctly bring the kettlebell to your attention to the finer points. This tape
What four parts of your body is it crucial shoulder. will give you many more weapons in
to tighten before you descend? your arsenal of KB exercises. KB’s offer
The Split Press variety of exercises and great flexibility
The Para Press The key success secret for safety, in program design and this video will
Three success secrets, including: What strength and optimal performance— give you more to work with. Highly
not to let happen with your shoulders and one vital warning: How to avoid recommended!”—Dave Randolph,
tearing your groin muscles.
RKC, Louisville, KY

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26
“Discover How to Reinforce Your Body—
and Snap Back from the Toughest Challenge
with Deceptive Ease and Strength”
L ife has a habit of body-slamming us when we least expect it.
And the more active we are, the more likely we’re gonna be
wrenched, tossed, torn, torqued, twisted, scrunched,
hammered and generally whacked around. Hit your forties—let alone
fifties—and you can be reduced to a tangled mess of injuries and
knows what it takes—personally and professionally—to remove flaws
and weaknesses from your body armor—so you can bounce back,
time and time again, from the toughest challenge.

So, in this specialized program, Pavel’s put together 19 of his favorite


performance-crimping tensions. drills for restoring and reinforcing your body’s “rebound strength.”
Pavel’s concentrated on the weak links—the knees, the elbows, the
You get sidelined! You can’t do what you want to do anymore. People shoulders, the spine, the neck—
don’t want you on their team anymore. You can’t compete anymore. and shows you how to change a
You’re... let’s face it…washed up, as a card-carrying member of the liability-waiting-to-happen into a
active elite. Sometimes all it takes is one sudden injury to that one strength-weapon-of-choice.
weak spot you neglected to strengthen and defend….and you’re
history. Discover what it really means to
be RESILIENT. Add years of
As a former Spetsnaz physical training instructor and as a current wiry, tensile, pliant strength back
subject-matter expert to elite members of the U.S. military, Pavel into your life—and hurt a whole
lot less while you’re doing it.

Pavel’s Resilient program:

• Develops a more flexible, yet stronger • Helps you move like liquid metal
neck • Conditions your knees in a little-known
• Restores crucial elbow strength and plane that can spell the difference
mobility
• Develops spectacular shoulder girdle and
between true resilience and dangerous
weakness
Resilient
upper back flexibility • Helps release your tight hip flexors—which Advanced Kettlebell
act like parking brakes to cripple your
• Boosts performance for girevoy sport,
weightlifting, powerlifting, strongman kicking, punching, running and lifting Drills and Insider
events, gymnastics, yoga • Develops a stronger, more sinuous back Secrets for Playing
• Loosens up your spine while teaching you • Stretches your spine—for extra “activity-
powerful body mechanics mileage” Harder & Hurting Less
• Rewards you with the ultimate in • Injury-proofs your back with a little- with Pavel
squatting flexibility—a must for military knownl drill from Russian contact sports
and law enforcement #DV017 $47.00
DVD Running time:
36 minutes
Praise for Pavel’s Resilient
Best thing to happen Bad shoulders? After just a few days of working the movements my
range of motion has improved and the shoulder sits
to me in years These RKC drills work much more comfortably and tightly in the socket. I feel
more confident extending my arm overhead in a press
and believe that with continued application, this drill is
“Pavel, I'm an old Infantry Marine. I've had back “After years of damage my left shoulder was so tight going to restore function that has been gone for years.
surgery and more aches and pains than you could and painful I could not reach a wallet in my back Thankfully I have no other major injuries and plan to
imagine. I got Resilient and started seeing results pocket. I had to constantly reposition my arm at night stay that way! Another great product.”
immediately. Without the Kettlebell I can hardly walk. so I could keep the pain at bay. I have tried many –Shawn Michael, Rancho Palos Verdes, California
When I practice on a regular basis, I feel like I'm in my things and spent over $300 on bands, manuals, and
twenties again. I own several of your products and I devices to open up my shoulder. The RKC shoulder
have never been disappointed. I will continue to come rotator and arm bar are truly amazing movements that
to you for my fitness and flexibility needs. Semper deliver on the promise of immediate improvement.
Fi.”–Martin J. Knott, Robesonia, PA

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27
Ravaged by Nagging Knee Pain,
Hobbled by a History of Knee Injuries
or Bothered by Out-of-Whack Hips?
These small, but significant adjustments, correctly
applied, can help you regain your former function—
while protecting you from further injury…

“I need to limit my running”, “I don’t squat anymore


because....”, “My knees are shot”. These are common
complaints related to knee pain in the fitness and athletic
world.
Gray Cook, and Brett Jones reveal how to screen, and address the
major contributing factor to hip and knee dysfunction. This 2-DVD
set reveals a systematic approach to general screening,
mobility/stability screening and corrective strategies that will lead you
to return to effective exercise progressions.

• DISCOVER why the Knee commonly falls victim to weaknesses


in other parts of the body.
• LEARN specific Screening and Assessment techniques for the hip
and knee in order to identify weaknesses in the Kinetic Chain.
• KNOW what Movement Prep Techniques to utilize when
significant problems have been identified.
• LEARN Mobility and Stability Corrections designed to lay the
foundation for proper movement patterns.
• DISCOVER techniques to create strength and power without
losing efficient movement patterns.
Secrets of the
Hip and Knee
As one of the nation’s most renowned physical therapists, as Reebok’s By Gray Cook, RKC and
first master coach, as a consultant to numerous professional teams and Brett Jones, Master RKC
as an author of the landmark title Athletic Body in Balance, Gray DVD #DV051 $69.95
Cook has immense theoretical and practical wisdom about what it 2-DVD Set
takes to identify and correct these imbalances and blocks in the body. Running time: 131 minutes

Order Secrets of Hips & Knees online: To order NOW call 1•800•899•5111
www.dragondoor.com/DV051 24 hours a day
28
Unleashing a Powerful Force:
Become a Leader in The World’s
Most Dynamic Exercise Method
Participants at Pavel’s Russian Kettlebell Certifications include world
champions, elite athletes, special forces, law enforcement, firemen,
doctors, personal trainers, martial artists...and regular folk just looking
to achieve irregularly spectacular levels of strength and conditioning.
The Party is On. The Party is Growing.
We invite you to ride the wave.
Go to www.dragondoor.com today and sign on!
Participants at Pavel’s St. Paul October 2008 RKC Workshop

Participants at Pavel’s California February 2009 RKC Workshop

To order NOW call 1•800•899•5111 Register for June RKC cert online:
24 hours a day www.dragondoor.com/WPKB42
29
How to Dominate Your Competition,
Boost Your Income and Attract More Customers
with Kettlebells—The Nation’s
#1 Tool for Strength,
Conditioning and Resilience
Pavel’s Russian Kettlebell Challenge Certification
Workshop Gives You A Crash Course in
Advanced Strength Skills… Ignites New Business
Opportunities… And Propels You Into The Front
Ranks of Physical Excellence

S The business rewards and personal Success stories like these--and there are many--made for a
lot of very happy and fit clients with a renewed interest and
ince Pavel Tsatsouline and Dragon Door introduced results from attending Pavel’s commitment to training.
America to kettlebells five years ago, this amazing “gym in Russian Kettlebell Certification have
one hand” has been redefining our nation’s strength and Needless to say, these kinds of results also brought a lot of
conditioning landscape. often been spectacular: new business my way last year. I now have a physical
therapist sending me clients because of the improvements
Now, personal trainers who incorporate kettlebells into “I have been a personal trainer since 1987, and frankly, I’ve he’s seen in his patients’ strength and mobility after sending
their programs have watched their client base explode. never seen anything like the excitement generated by them my way.
Previous clients have flocked back, attracted by undeniable Russian kettlebells. This age-old art has infused my
gains in strength—and loss of body fat! Kettlebells have business with a new level of passion I’ve never seen before,
opened up whole new vistas of training success for personal and it’s spreading like wildfire. “Beyond the professional gains, Russian
trainers and their clients alike. kettlebells have really benefited me on a
Let’s start with the financial benefits. I’ve more than
doubled my personal training income since becoming
personal level as an athlete…“
In fact, professionals of all kinds have been rushing to take
advantage of the kettlebells’ almost magical ability to strip Russian kettlebell certified, which has enriched my career as
well as my personal life. This past Thanksgiving I was I am 46 years old and have pursued a very rugged and
off unwanted fat and turn wretched physiques into the envy
actually able to leave the gym behind and whisk my wife adventurous outdoor lifestyle for as long as I can remember.
of the neighborhood…
away on a rugged 2-week trip to Costa Rica, something As a result, there were a few old injuries that had really
that simply would not have been feasible before. started to dog me in the past couple of years.
Chiropractors, massage therapists, physical therapists,
physicians, sports coaches, you name it, have also eagerly
December 2004 was one of my busiest months ever. Since becoming RKC certified, however, things have
embraced the kettlebells uncanny ability to snap back from
Business was up, and clients were in a generous mood. My changed. I have made amazing strength gains, but perhaps
injuries—in particular, back and shoulder injuries.
wife couldn’t help but note the huge increase in holiday tips more importantly in terms of improving my quality of life,
I received, which nearly covered the cost of our Costa Rican I have increased the flexibility and joint mobility in my hips
And, of course, athletic coaches at the school and
adventure! and shoulders tremendously. Both have been invaluable in
professional level have been falling over themselves to
terms of increasing my enjoyment of rock climbing, skiing,
ensure they and their athletes gain the competitive
and hiking, not to mention improving my performance
advantage almost guaranteed by proper kettlebell training. “What do you attribute it to,” she asked. exponentially!
Then, the police and military—whose very lives can depend
“The economy isn’t that great.”
My endurance, strength-to-weight ratio, core strength,
on their physical strength and conditioning levels—have I immediately summed it up in one word: static strength, grip strength, and flexibility are all markedly
jumped on kettlebells as the quick and very handy answer “KETTLEBELLS!” greater than before I started training with kettlebells and
to fast and lasting strength and cardio gains.
incorporating Pavel’s other techniques.
The bottom line is, my clients were feeling generous because
With the kettlebells growing popularity as the exercise tool
they were grateful for what they’d gained (and lost!) over Pavel has a way of cutting through the B.S., and he gave me
“that does it all”—be it for the professional athlete or
the past year! I’ve had incredible results across the board the essential information and techniques that work, both
simply average fitness-Joe looking for a more effective
with all my clients, male and female, since kettlebells for my clients and for me personally. No question about it,
workout—there’s a rising demand for highly skilled and
entered the picture. becoming a Russian Kettlebell Certified Instructor is the
competent kettlebell instructors.
best move I have made in 18 years as a trainer.”
One of my longtime clients lost 26 pounds in six weeks. His —Gus Petersen, RKC, Denver, CO
And there’s ONLY ONE KETTLE-
sister and her husband, visiting from Ireland over the
BELL CERTIFICATION PROGRAM
in the United States that delivers the
holidays, were totally amazed at both his fitness level and Pavel’s next Russian Kettlebell Challenge
this odd “new” form of training.
depth and breadth of core Certification Program will be held in

competencies critical to successful
kettlebell instruction…Pavel’s Russian
A newer client lost three dress sizes and really toned up in St. Paul, Minnesota, June 12 - 14, 2009.
the span of two months that she had to prepare for her For more information visit our website at:
Kettlebell Challenge Certification…
wedding. A masseuse called me to inquire about kettlebell
http://www.dragondoor.com/wpkb42.html
training because she couldn’t help but notice the change in
muscle tone our mutual client had achieved. To register today call: 1-800-899-5111

Register for June RKC cert online: To order NOW call 1•800•899•5111
www.dragondoor.com/WPKB42 24 hours a day
30
Could This Powerful Turkish Wrestling
Exercise Be the Single Best Secret for the
Cultivation of “Beautiful” Strength?
Modern-day athletic performance experts hail rewards of the ancient “Turkish Get-Up”—
reveal cutting edge program for both correcting and radically enhancing your physical movement

“Kettlebells From the Ground Up is 'an inch wide and a mile deep' exploration of one of the most important
exercises anyone can do. The Turkish Get-Up, as taught by Cook, Jones, and Cheng, offers a wealth of benefits:
identifying the problems with your movement, correcting them, teaching you to move well, to love to move. I am
hard pressed to find a sport or activity which would not benefit from this one of a kind product. Yes, it will even
make your bench press go up!” —Pavel Tsatsouline, author of Enter the Kettlebell!

C an one exercise sequence do it all?


Can one exercise provide insight
into how you move? Could one
exercise be the key to achieving a
balanced and strong body?
Well, according to the two of the most
profound and broad-ranging assessment
tool, a tremendously effective corrective
strategy and a formidable workout where
the sky’s the limit for athletic
accomplishment.
For lay comrades, the language is kept
shoulders and the hips. Modern
reductionist fitness philosophy has people
attempting to isolate pieces and parts of the
body into something called “fitness”. But
this is simply not how the body works.
Movement is an incredibly complicated
Unfortunately, we often scrimp and
shortchange our bodies by neglecting or
procrastinating on this crucial self-
maintenance. Ironically, often the more
skilled we are as athletes the more
procrastinate on fixing our dysfunctions.
highly regarded “Engineers of Movement simple and clear. But for the pros who need concert of agonist/antagonist muscle action Bad idea!
Mastery”, Gray Cook and Brett Jones, the the extra background, each of the 7 Steps coordinated by a web of neurological input. The Kettlebells from the Ground Up
answer is a resounding Yes! has a “tips for Pros” section that alone is So how about simply cutting to the program—designed by two absolute
When past Super Bowl champion teams worth the price of admission. chase—while maintaining this exquisite masters of the game—could just be a life-
have wanted to ensure their athletes are The old time strongmen used the Get Up integrity— by performing an exercise that saver for your athletic performance.
moving at full potential, Gray Cook has as an “entrance exam” requiring a 100- requires us to move our body around a Go for it!
been their go-to guy. When Pavel and pound Get Up on each side before stabile shoulder coordinated through
Dragon Door wanted similar results with beginning any other training. The Turkish mobile hips? Sounds like the Get Up
their certified RKC instructors, they invited Wrestlers used the Get Up to train for doesn’t it? Correct. Correct…
Gray Cook and Brett Jones to design the combat and grappling. And today the Get
CK-FMS certification program to fill that Up represents an opportunity for everyone Getting Primitive…
need. to regain the “beautiful strength” and The beginning for the Get Up represents
Turns out, one of the absolute symmetry that our so-called fitness routines a very primitive rolling pattern. Many of us
cornerstones, one of the greatest success should bring us—but invariably don’t! actually lose this rolling pattern as we age.
breakthroughs Gray and Brett contributed But loss of this fundamental pattern can—
was an astonishingly thorough re- An assessment and usually does—create a cascade effect
engineering of the revered Turkish Get Up. and an exercise… through the body of dysfunction and
Although the Turkish Get Up has always As Gray Cook has so eloquently stated: compensation.
been a staple, core exercise taught at the “modern fitness techniques can actually If an individual is having issues with the
RKC, Gray and Jones consider it a vastly allow us to stack fitness on dysfunction.” beginning of the Get Up it could be because
under-appreciated and under-used method. Meaning that we can actually take a “bent of a defective rolling pattern—and working
A fundamental drill, as important to high- frame” and put a bigger engine in that car. on the first part of the exercise can “bring
level performance as the classic kettlebell Not a great idea… back” this primitive movement pattern.
Swing. To perform safely at our peak, year-in, With a welcome upgrade to your overall
So Gray and Brett, with additional year-out, we need to cultivate a “symmetry athletic performance.
masterly contributions from Dr. Mark of strength and movement”. Enter the Get
Cheng, have created a brilliantly Up! When you progress through each step of
comprehensive instructional guide that Because the Get Up can provide us with Kettlebells from the Ground Up, you’ll be
every RKC and every serious athlete will that crucial Left to Right assessment of self-engineering a whole series of similar
want to watch and learn from many, many movement and strength… At each of the athletic performance breakthroughs, one
times.
Kettlebells From the Ground Up not
7 steps on the Kettlebells from the Ground
Up DVD you will know if the movement,
building on the next for an ever more
elegant and powerful overall result.
Kettlebells from
only introduces you to the basics of the
Turkish Get Up, but provides you with all
stability and strength is equal. The exercise
actually becomes an assessment.
If you’re currently dissatisfied in ANY
WAY, by the quality of your movement,
the Ground Up
the tools you need to master this then you owe it to yourself to grab a copy The Kalos Sthenos
movement. In a carefully progressive, 7- Shoulders and Hips of Kettlebells from the Ground Up NOW— With Gray Cook, RKC and Brett Jones,
step process Gray and Brett help you “Some schools of Chinese and fix what needs to be fixed. Master RKC • Manual co-authored with
toward Get Up perfection. medicine…refer to the shoulder and hip If you don’t oil your vehicle or don’t put
And as you would expect of these
Dr. Mark Cheng, RKC Team Leader
joints as the Four Knots and where there is air in a flat tire, you’re heading for serious
Masters of Movement Engineering, they an imbalance of tension or strength in any trouble. It’s not a case of if, it’s a case of 2-DVD set with 36 page
don’t just stop at showing you how to of the Four Knots problems…can occur…” when. Our bodies are no different.
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“Comrade, if you liked More Russian Kettlebell Challenges, you will enjoy Full Body Kettlebell Power: Beyond the
Basics by David Whitley, Senior RKC. A strong presentation of advanced kettlebell exercises, which seamlessly blends
strength, conditioning and flexibility. The ‘Hold My Beer and Watch This’ section alone is worth the price of admission.
Dave's truck-like strength and size blends with a kid-like flexibility that is rare and inspiring.” —Pavel Tsatsouline,
author of Enter the Kettlebell!

How to Use Advanced, PROVEN and EXTREMELY Effective Kettlebell


Drills to Vastly Elevate Your Strength and Power—Guaranteed!
“This dvd could not be more appropriately named. David is
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workshop setting actually making corrections of common
• Train your body to work challenging variations on mistakes. That alone is worth the price of the dvd. It belongs in
as a single, powerful the standard Kettlebell the library of any trainee who has mastered the basics.”
cohesive unit across Clean and Press —Jeff O'Connor, Senior RKC - Talala, OK
multiple planes of
• Blast your conditioning “Full Body Power is an excellent resource for anyone looking
motion with the Turkish
to mutant status and to use Kettlebells to improve their strength, flexibility and
Windmill
boost your explosive coordination. David Whitley's reputation as a top notch
• Dramatically increase power with a half dozen instructor is well-deserved. He uses thorough explanation and
demonstration, bringing unparalleled clarity to the complex, full
Full Body shoulder, arm and core
strength with the Follow
Clean & Squat variations
in the Thruster series body movements included in this DVD. David is both an expert
lifter and teacher--his unrivaled mastery of the Two Hands
Power: the Leader press
• Forge your body into a
• Develop the power of
the old-time strongmen
Anyhow makes this particularly evident. Whatever your current
ability level, Full Body Power is sure to help make you better.”
Kettlebells Beyond piece of iron when you with the bent press and
—Name withheld, Army SF Captain - Ft Bragg, NC

The Basics master these fun and two hands anyhow Order Full Body Power online:
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Senior RKC
Running Time: 98 min
DVD #DV056 “Advanced Russian Kettlebell DVD opens with an excellent, innovative, yet rooted in
$49.99 traditional martial arts, joint mobility section. Then Phil Ross delivers a tough conditioning
workout with a strong emphasis on ‘rotational power’. Enjoy the pain!”
—Pavel Tsatsouline, author of Enter the Kettlebell!

Advanced Russian Kettlebell rewards you with dynamic combinations Ross puts together, I could not wait to add
training sequences that FORCE muscular growth, these routines to my arsenal. But it does not stop there. I
enhance your cardiovascular endurance, develop new clicked on “Warm-up” and Ross takes you through an
levels of critical “reflexive” strength, and strip your body awesome routine. This information alone is worth the
to a harder-than-ever leanness. And yes, expect your value of the DVD. Double 24kg Quarter Turn Hop-
beloved “core” to get the brutal attention it eagerly Squats!?! What?, my glutes are still sore and I did not
craves… even come close to 24kg.”
Advanced Within the four workout segments, as well as the
burnout portion, you’ll see Phil demonstrate moves such
—James - Richmond, VA

Russian as the Kettlebell Swing, Figure 8, Low-, Mid-, and Hi- “Having spent the past 20 years training as a fighter,
Kettlebell Halos, Hand-to-Hand Swing, Kettlebell Push-ups, Cross
Renegade Rows, Renegade Side Lunges, and much more.
this DVD has had an enormous impact on my
preparation. I wish I would have had this when I started
With Phil Ross
“Advanced Russian Kettlebell with Phil Ross is out in the fight game.”
Running Time: 60 min incredible. I was blown away by his endurance. After I —Russ Knights - Grand Rapids, MI
DVD #DV057 $19.99 went from the short and informative tutorial to the four

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Look WAY YOUNGER than Your Age, Have a LEAN,
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Feel VIGOROUS, Feel BEAUTIFUL, Have MORE Energy
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In Russia, kettlebells have long been revered as the fitness-tool of choice for
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But until now, the astonishing benefits of the Russian kettlebell have been
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Ultimate “Real World” Kettlebell Training
Program Turns Firefighters into Near
Invincible Specimens of Enduring Power
and Shock-Proof Heart…
“Do you know how to manhandle a heavy box to the top shelf? How to lift a heavy object that is not directly in front
of you? How to be strong in a tight space—without hurting your back? Watch Tom Corrigan’s DVD and you will.”
—Pavel Tsatsouline, author of Enter the Kettlebell!

A s a longtime firefighter, Tom Corrigan has been on a


relentless mission to seek out physical-preparedness
programs that would truly give him the iron grip, the
powerful back, the steely, cable-like muscles, the endurance,
the ability to handle ballistic insult and the shock-proof heart that are
kettlebells the “Great Equalizer”, because they give him the perfect
combination of endurance and strength.
Having experienced these phenomenal training results with
kettlebells, Tom Corrigan has wanted to share “fighter-
preparedness” program not only with all his other firefighters but all
essential in his line of work. those whose jobs require heavy and sudden physical challenge.
Because Tom didn’t just want to excel as a firefighter. He wanted While Tom’s KB Fire program will ensure a firefighter is supremely
to survive, whatever he had to go up against, every time. ready to fight, the drills can easily be adopted by a host of hard-living
When Tom discovered kettlebell training, he finally found the types to perform their jobs more safely and more effectively.
perfect firefighter fitness solution in one package. He likes to call

“I feel like I am cheating my getting that pump in my lower The bumps and bruises come with fire below you and victims
brother and sister Firefighters by back that is soon followed by an with the job. Reduce or eliminate that need to be saved can be
not sharing KB Fire with them ache. leaving the job with a bad back, challenging. Prepare yourself and
right away. My department has As I began to share portions of knees, shoulders or cardiac the your department with KB Fire.
KB Fire: recently suffered an epidemic of
career ending On the Job Injuries,
two shoulders, three backs, and
KB Fire with fellow firefighters
they were immediately impressed
problems. Tom will show you
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that will make you a fitter, more
“Tom not only does a great job
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Kettlebell one knee. I know the sections on
posture combined with Tom’s
with Tom’s ability as an instructor
as well as the quality of his resilient firefighter.” —Bob Ross,
RKC, Firefighter/Paramedic.
conditioning exercises you can do
with the kettlebell, but the ‘job
Training for creative job specific uses of the
kettlebell can prevent many of
physique. Tom puts out what you
need to know and then shows you
exactly what he told you with
Phoenix F.D
“KB Fire is a versatile,
specific’ drills alone will greatly
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the job effectively while
Firefighters these injuries. KB Fire not only
helps to correct poor movement
great demonstrations. Our
training officer loved the graphics
comprehensive kettlebell training
program for firefighters that
minimizing the risk of injury.
Great job Tom!”
By Tom Corrigan, patterns but it also shows you how superimposed over Tom to understands the diverse nature of —William Fish, RKC, Firefighter,
to toughen yourself to further
RKC Team Leader prevent those injuries. The tips on
reinforce good mechanics. our job. Taking a hydrant, pulling EMT-C, Johnston Fire Dept, Local
an attack line, laddering the 1950, Johnston, RI
Running time: 117 minutes CPR have already paid off on the Brother, this DVD will surely
structure, cutting a hole on a
job. I was able to get as good or save lives as well as careers when
DVD #DV044 $49.95 better compressions done without KB Fire gets out to the fire service pitched roof 20-30 feet high with a
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Iconoclastic Trainer Debunks Fitness Myths—Inspires and Motivates


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Body, Mind, & Spirit firefighters, to harried executives, to MDs, Ron calls his process, his philosophy of
By Ron Morris, to notables like the explorer Will Steger life, Hanzo. Think a gene-splice of Gonzo
and the internationally-renowned author,
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et Rid o our at orever—
In as Little as 12 Minutes a Day!
Lauren Brooks has recently had two Discover powerful classics like:
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perfectly toned body that would make even a 1. The Two Handed Swing “Your instruction is by far the most
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The Ultimate
straightforward and easy to follow than
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How did Lauren do it? Well—more than anything
2. The Overhead Swing
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Body Sculpt
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Conditioning
If there is anyone out there who knows how to “I am a 48 year old mom with 4 girls
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Quick Results Kettlebell Workout is a breeze to follow along with— and thanks!” DVD #DV060
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Are you frustrated by your lack of stretch and flexibility? Are you losing
your range of motion? Is your performance suffering? Are you sick and tired
of freezing up and crashing like yesterday’s useless software program?

Then Discover How Pavel’s 5-Step, Neuro-Software


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R emember the last time you got


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SuperGeek’s software was brilliant in
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some. When SuperGeek was done with
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But fortunately, you don’t
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implementing just a few simple but deep
and far-reaching Master Principles of
Stretching.

You’ll see… when you download this


waited to see if all your hard work and conquer the world. neuro-software of Pavel’s into your eager
effort was about to be zapped—perhaps because the work has been done for you, cells and punch the appropriate
irretrievably? Now, I never did hear the details of what help is at hand, the complete system you Command key, then, boom!... your
bugs and overloads and insufficiencies need to protect your most precious body’ll start releasing and unlocking itself
Well, not so long ago a very nasty thing caused my computer dysfunction in the commodity is now available: like crazy—EVERYWHERE YOU WANT
happened to me and my computer. A first place, I probably wouldn’t have IT TO!
freeze, a crash, a dead screen… In fact, it understood anyway—and it doesn’t really Welcome to Pavel’s masterly body-
was the kind of crash that had my local matter. software program for debugging, It’ll seem like magic, but of course it’s
service store shaking and scratching their unblocking, unlocking and completely based on rock-solid, (yet little-known)
heads. If they’d been undertakers, they What mattered was that restoring your body’s capacity to stretch scientific principles that have been proven
would’ve been pulling out their casket there was a Master Software and flex the way it was born and meant time and time again.
brochures… Program available that could to do!
restore my computer to But what’s really magical is the SYSTEM
The SuperGeek at my friendly optimal functioning. Since his early days when he honed the that Pavel’s figured out for you. And that’s
computer rescue station physical fighting capacity of the legendary what all great software does—take the
wasn’t about to offer hope. And, of course, our bodies are amazingly Soviet Spetsnaz, to his current incarnation most powerful functions and formulate
similar to computers in some crucial as a bestselling American fitness expert, them into the ultimate winning code.
SuperGeek wouldn’t promise, in fact, that ways… Pavel has tirelessly researched and then
ANY of my precious data could be implemented the best-kept secrets for Just do it, just follow the simple directions
retrieved. Fail to run the right neuro-software, fail function-based flexibility. and watch your body reconfigure before
to maintain them with the correct drills, your eyes!
And it took TEN DAYS—plus a sizable fail to keep them clean of internal Using his own body and the bodies of
withdrawal from my bank account— clutter—and you can GUARANTEE countless thousands of warriors, athletes, Fortunately for all of us, Pavel gave
before SuperGeek grudgingly admitted you’re heading down the slippery slope of martial artists, gymnasts, dancers and permission for Dragon Door to film-and-
that he had, after all, been able to retrieve reduced capacity, impaired performance coaches—and more than a few sackfuls of capture his entire October 2006 Unlock!
ALL of my data. Meanwhile, you can and finally, complete breakdown. deconditioned couch potatoes—as the Stretching and flexibility seminar.
imagine the disruption to my momentum, proving ground, Pavel has refined his
the wasted time and energy, the blown Let’s face it, life will treat us like a We got to film-and-capture every detail
stretching program into a brilliantly
synapses. It wasn’t pretty! punching bag—and like yesterday’s useless you’d ever need to implement Pavel’s
simple-yet-powerful, 5-step operating
software program—if we don’t jump in amazing stretching system in its entirety.
system for ultimate flexibility.
So, what’s this all got to do with and take control of our body’s systems. We got to capture every moment of Pavel
stretching and flexibility and operating at We need to install and run the correct The lucky folk who attended Pavel’s troubleshooting and fixing a cross section
full tilt in life? “software” that’s guaranteed to safeguard Unlock! Seminars in 2005 and 2006 got of types from elite martial artists, to
us against the destructive impact of life’s to absorb this powerful stretching athletes, to the relatively deconditioned. (If
Well, it turns out that SuperGeek was a challenges. Or else. knowledge in person, getting personal you are a trainer or coach, these sections
cagey rascal who’d had a secret weapon corrections and targeting training tips will be incredibly valuable to you.)
up his sleeve he wasn’t about to admit If you don’t listen to your body’s needs for from the master himself.
to… free-flowing ease of movement—and if I could go on and on
you don’t understand what it takes to And in his final, never-to-be-repeated about the power of Pavel’s
See, SuperGeek had an IMMENSELY meet those needs—you’re gonna pay the Unlock! Seminar in October 2006, Pavel stretching system but let’s
powerful and THOROUGH software price big time as you start to degrade into excelled himself, with his most succinct, hear from some actual
program that scanned, checked, reduced function, slowness, pain and practical and honed program ever. participants at Pavel’s
diagnosed, THEN debugged, cleaned, increasing frustration. Participants were wild about the stunning Unlock! seminars on what
restored and retrieved my computer data flexibility changes they were able to they gained from Pavel’s
for me—TOTALLY! experience in just a few hours—all by training:

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Pavel continues to amaze! “They sold me this for only $150?! I had to watch this over a 2-week
period, one disk per day, and then revisit each disk afterwards. There is
so much information here. It’s one thing to have read relax in to
“I've been a practicing martial artist for 30 years. I stretch, or watch forced relaxation, but to see Pavel trouble shoot people who are having
ordered this seminar hoping that it would facilitate my the same problems you are having, and fix them in minutes, is amazing. It really is like you
recovery from injury and help restore my lost are there. If you put this on, and just
flexibility. It taught me safe and mechanically correct go along with the seminar, you will
assessment and training methods that none of my six
previous martial arts teachers ever touched on. I
truly get the "next best thing to being
there". I have been overseas for the
What a rip off!!
experienced immediate improvement from my first last 4 years, but with a product this
training session. Now I can pass on this information to good, it brings Unlock to me. This is not just for the person trying to get a Russian split
my students and hopefully they won't have to suffer either, this is for you, your wife, your mom and dad, your co workers who complain of sore
like I have. I give this seminar my highest backs and necks all day, and your buddy who quit playing soft ball because his knee and hip
recommendation.” are killing him. It’s that good. My highest recommendations!”
—Scott A. Dollinger Psy.D. - Glen Ellyn, IL —Adam T Glass, SSgt, USAF - Okinawa, Japan

“If I had had these training methods when “With forty plus years in physical culture,  Pavel’s second master principle of asking “Why didn’t I think of
I was on the Olympic team, I would’ve (athletics, bodywork, martial arts) as a stretching is to FIND SPACE. You’ll that?”—as you and they both
captured the gold medal! Bravo! Superior participant and as a coach, and teacher, be astounded at how Pavel’s brilliant discover this technique’s power to
to any seminar I’ve done. Excellent, this is the most comprehensive, and innovation will rewrite the story of blow through even the most stubborn
diverse and thorough. Taught me the organized workshop I have attended.”— your body and make history of your stretch-block.
foundation of fundamental principles of Michael Reams, Certified Advanced cramps and blocks.
mobility, which resulted in increases in Rolfer, Seattle, WA It doesn’t matter what body part you are
strength and flexibility. Thank you.”—  Pavel’s third master principle of looking to make more flexible—hips,
Teimoc Johnston-Ono, Trainer/Coach, 6x “This course was fantastic! This is my 5th stretching is to SPREAD THE legs, neck, spine, glutes, chest, shoulders,
World Masters Jujitsu Champion, US course with Pavel and he still has LOAD. Discover another magical you-name-it—just run Pavel’s 5-step
Olympic Judo team 1976, US Olympic information in the vault. I recommend this method for shifting out of hampering neuro software through the offending
Training Center, Coach course to everyone.”—Brad Nelson, RKC stress and strain to release your part and watch it release, open and
Team Leader, Strength & Conditioning body’s full potential for stretch and stretch out!
“I have taken many clinics by experts in Coach, Woodbury, MN range of movement.
the strength and conditioning field.
Without a doubt the “UNLOCK!” course “Pavel is truly a genius in the field of And then Pavel gives you two other key Beyond Stretching:
human movement and performance. He principles that are for stretching only:
is the finest I have attended, I would
recommend it to anyone.” —Cole never fails to amaze with his practical The Seminar
Summers, Strength Coach, Winnipeg, application of science to real-world  Pavel’s fourth master principle of
Manitoba, Canada situation and normal people.”—Keith stretching is to RELAX. Some of you Instant Flexibility and
Weber, Physical Therapist, Red Deer, may think you know how to relax The Master Principles
“The course encouraged me that it is Alberta, Canada and some of you may think you
entirely within my grasp to increase my know how to relax into a better of Stretching
mobility and flexibility as I get older rather And here’s what you stretch. Well let me tell you that the with Pavel
than lose it (I’m 47) it also convinced me information you’ll get here about the
that the real barriers are self imposed. get with Pavel’s Beyond relax principle is as different from #DVS012 $187.00
Extremely practical – a great complement Stretching: The Seminar traditional relax techniques as a Yugo 5-DVD Set Running time:
to RKC training.”— Michelle Kilikauskas, and a Ferrari! 4 hours 48 minutes
Mathematician, 1999 and 2000 APFUS 5-DVD set:
Masters National Powerlifting  Pavel’s fifth master principle of
You get the complete breakdown of each stretching is to PRY. Again, the other
Championships, 2000 WPC Masters
World Powerlifting Championship, RKC key principle and how to properly experts will be shaking their head and
implement that principle for huge gains
“The UNLOCK! course was excellent, in stretch, flexibility and range of motion.
very much worth the investment. The
principles and techniques I learned will be Pavel gives you three master principles
useful in my own training, my clients that will forever alter not only your
training, and with my massage clients.”— stretching ability—but every aspect of
David Whitley, Senior RKC, Massage your movement:
Therapist, Hermitage, TN
 Pavel’s first master principle of
“Intense, covered everything, every joint, stretching is to USE YOUR
useful immediately personally and STRENGTH. Discover how a
professionally with patients.”— Doc Kelly, scientific application of targeted
Chiropractic Physician strength techniques can help you
immediately blow through your
“Wow! I finally found the missing pieces
current flexibility limitations!
to unrestricted movement and the ability
to achieve pain free range of motion. If I
only use 30% of what I learned it will
increase my physical performance
200%.”— Lance Allen, Licensed
Acupuncturist

To order NOW call 1•800•899•5111 Order Beyond Stretching DVDs online:


24 hours a day www.dragondoor.com/DVS012
37
“These are possibly the best fitness/performance related DVDs that I have come across. Rif presents
some vital concepts which have never before been brought together and explains how you can
identify and treat the postural causes of many aches and pains.” — Chris H., Edinburgh, Scotland

Have You Thrown in the Towel


Because You Hurt Too Much?
“Battle-tested” system by a NATURAL BORN WARRIOR
has you snarling in disdain at your old injuries…

A
series of brutal injuries Contents include: ways most don’t recognize.

ended Mark Reifkind’s  What are Length Tension  Why fascial restrictions are
Olympic hopes in relationships—and why more prevalent than
they are important to your previously thought—and
gymnastics, in champion muscular and joint health? how they affect parts of the
powerlifting, in ultra- body seemingly unrelated
marathons and in Ironman  The importance of neutral to the painful area.
positioning to the joints—
triathlons. A resurgent Mark battled and how the muscles help  Why professional massage
back to become one of the premier or hinder you in achieving is usually NOT enough to
kettlebell trainers in the US. this balanced posture. deal with myofascial

 Tonic and Phasic muscles


problems.
Restoring Lost
No one has delved more deeply than in the body—and how  How to use myofascial
Mark into what it takes to beat pain at training or lack of training
affects them.
self release to deal with
length tension relationship
Physical Function
its own game—and remain resiliently imbalances. An Advanced RKC
functional in the face of the most  How your length/tension
egregious challenges. relationships determine  How to use the foam roller Training Resource
which muscles to stretch to identify and release With Mark Reifkind, Senior RKC
and which to strengthen— myofascial restrictions in
Having heard of Mark’s success at and when to do which. ANY muscle in the body. Running Time: 117 minutes
restoring his lost physical functioning,
 How improper L/T  When and where you 2-DVD set #DV048 $77.00
we begged him to share his personal
relationships can cause should NOT use the foam
discoveries and methods with our elite injury—and how to work roller.
RKC kettlebell trainers at the recent around and through them
RKC II certification workshop. with proper program  Myofascial self release as
design. workout modality. Engage
and work the abs, back and
Mark’s secrets for restoring physical  How everyday activities shoulders while opening up
function would clearly be of immense and postures can seriously the restricted muscles.
disrupt these L/T
value to our RKCs, for themselves, but relationships.
will allow
more importantly for their clients. weak. The tools presented here
Unique information and
 Simple stretches and tify wha t you need to work on
you to iden
strengtheners to balance t to put things right. I
and equip you to star
accessible presentation
And Mark did not disappoint! In a out the musculature. s to anyone.”
wou ld reco mm end thes e DVD
brilliant, inspiring, impassioned,
fascinating and highly practical seminar,  The critical areas that NEED —Chris H., Edinburgh, Scotland
to be addressed—to avoid “These are possibly the best
Mark blew the assembled RKCs away s that I have
fitness/performance related DVD
with his methods for understanding,
back pain and injury.
come across. Rif presents som e vita l concepts Learn from
pinpointing and then releasing blocks in  How to use the KB to which have never before been brou ght
can identify
Rif’s mistakes!
the body. address these together and explains how you excellent, well
imbalances—and build causes of many aches “The tools for assessment are
and treat the postural When a guy
back strength and
pain s. worth the price of admission.
I am so glad we got it all on tape! No resilience in the muscles and has been there, don e that, got
like Rif, who
and joints. on inju ry prevention
way would anyone be able to remember and Janda he the Doctor bill speaks
Building on the work of Chek nced I listen. The info on this DVD was
to be bala and repa ir,
one-tenth of all the methods Mark  What is fascia—and why explains how the muscles need age.” —David
you must earned through a LOT of mile
shared with us in those two hours! does it matter to you? to maintain function and how t is or RKC , TN
gthe n wha Wh itley, Seni
Now, you too can benefit from this stretch what is tight and stren
 The difference between
treasure trove of methods to keep you muscles and fascia—and
and your clients in optimal condition. how they are linked in

Order Restoring Lost Function online: To order NOW call 1•800•899•5111


www.dragondoor.com/DV048 24 hours a day
38
Got a “Challenge” You’d Like to Finally
Overcome?—Find the Perfect Tool
for the Job Right Here!
Regain range-of-motion, restore mobility, reclaim function and renew your energy…

M
ost of our RKC instructors—and a very Contains a lot of information not only
for
expertly
great number of our HardStyle customers— “This DVD is a taping of a workshop fitness professionals but also for the
clients who
from the
taught by Andrea Du Cane. It is clear will seek them out. If you are older
or
are in frankly fantastic physical shape. In the presentation and drills that Andrea’s style’
mind- considering transitioning from ‘soft-
top two or three percent of the nation. And background in Pilates, movement, and exercise, or have simply been away
from
fitness takes center stage. Her focus is not there is
that is what we at Dragon Door pride body
al unfit exercise and body awareness, then
on the physically fit, but on the ‘typic something here for you.”—EGA., Worc
ester,
ourselves on, first and foremost: promoting the highest lation. This
client’ coming from the general popu MA
(fit) but
level of physical excellence and achievement through the would range from the older exerciser
training,
interested in transitioning to kettlebell
most effective and efficient training methods on the all the way to your typical couch potat
o who
to)!
planet. hasn’t seen his toes in years (but longs
you with
Andrea’s basic kettlebell drills can ‘kill
However, just show up to the free lesson at one of our kindness’ and it’s clear that even with
an
bell
RKC certification workshops and take a look at the 100+ audience of well-conditioned kettle
enthusiasts those simple drills can be
unsuspecting victims who volunteer to be put through the challenging.
mill by our RKC candidates. You will see folk who range
from having 200 pounds of extra lard on them—to
spindly, skeletal geeks without a shred of noticeable
muscle. You see the uncoordinated, the injured, the
elderly, ungainly teenagers—you name it.
Contents include:
 Sizing Up Your Clients
And what’s the commonality for all these folk? Despite  Ain’t Got No Swing if Your
their individual challenges, they have all shown up with
the hope of transcending their current limitations through
Joints Got No Zing: Joint Working with
Mobility
the use of kettlebells. The great news is that the RKC
 Building a Foundation: Lower
Special Populations
program has built a system of expertise that can genuinely An Advanced RKC
help what is known in the industry as “special Body Drills
populations”.
Rocking Deadlift Training Resource
Box Squats With Andrea Du Cane,
Figure Eights
As a Senior RKC with a multi-disciplinary background Step Back Lunges with Kettlebell
Master RKC
and a particular concern for this client-base, Andrea Du Running Time: Two hours 57 minutes
Cane has helped hundreds of her clients break through  Contemplate Your Center: Abs
their particular physical challenges—and live more and Core Drills 2-DVD set #DV046 $77.00
vigorous, satisfied lives. Neutral Spine Exercise
Power Breathing with Knee
The Level II RKC certification teaches our instructors a
Squeeze RKC Level II Advanced
Suitcase Deadlift
multitude of methods to address corrective, preventive Abs and Core Drills: The Slingshot
Training Super-Set
and restorative issues for their clients. Andrea Du Cane’s
thorough and broad-ranging presentation on Working  Reach for the Stars: Shoulder
Get all four
with Special Populations was extremely well received— Strength and Stability
Shoulder Exercises with Balls or programs and
and, as with the other Senior presentations at this Level II
RKC, we have therefore decided to make it available to Light Kettlebells save $31.00
the public. Bandwork for the Back and Lats if purchased
Farmers’ Walks individually!
Walk Around in Clean Position
Of course you don’t have to be an RKC—or a “Spec Walk Around with Kettlebell
Pop”—to benefit enormously from the wealth of amazing Overhead
#DVS015
information Andrea shares with you here. The material is Corkscrew Windmill $277.00
priceless, whatever your condition or athletic background.

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39
“An IRON CURTAIN
Has Descended Across MY Abs”
Possess a maximum impact training
tool for the world’s most effective abs,
no question.
Includes detailed follow-along inst- • No one—but no one—has ever matched
ructions on how to perform most of the Bruce Lee’s ripped-beyond-belief abs.
exercises described in the companion What was his favorite exercise? Here it is.
book, Bullet-Proof Abs Demonstrates Now you can rip your own abs to eye-
popping shreds and reclassify yourself as
advanced techniques for optimizing
superhuman.
results with the Ab Pavelizer.
• Rapidly download extreme intensity into
As a former Soviet Union Special Forces your situps—with explosive breathing
Beyond Crunches conditioning instroctor, Pavel Tsats- secrets from Asian martial arts.
ouline already knew a thing or two • Employ a little-known secret from East
Hard Science. Hard Abs. about how to create bullet-stopping German research to radically strengthen
With Pavel Tsatsouline your situp.
abs. Since then, he has combed the
DVD Running Time 37 Min world to pry out this select group of • Do the right thing with “the evil wheel”,
Item #DV042 $29.95 primevally powerful ab exercises— hit the afterburners and rocket from half-
guaranteed to yield the fastest, most baked to fully-fried abs.
effective results known to man.
• “How to smoke your obliques with the
Saxon Side Bend.
• Russian fighters used this drill, The Full-
Contact Twist, to increase their striking • How to never do more than five reps per
power and toughen their midsections set — and replace your soft underbelly
against blows. An awesome exercise for with body armor.
iron-clad obliques.
• A complete workout plan for optimizing
• Fry your abs without the spine-wrecking, your results from the Janda situp and
neck-jerking stress of traditional crunches. other techniques.

Bullet-Proof Abs
2nd Edition of
Beyond Crunches Pavel demonstrates the
Power Breathing
Book By Pavel Tsatsouline, technique Bending the
Paperback 128 pages
Fire to develop an extra
119 Photos and 112 Illustrations edge in your abs training.
Item #B11 $34.95

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40
Just five reps a day is all it takes...

“Unique Ab Pavelizer II SMOKES ™

YOUR ABS more INTENSELY, SAFELY


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T he Ab Pavelizer II™’s sleek design guarantees a perfect
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How sure are we that Ab Pavelizer™
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“I work my abs a lot and they are probably stronger than the average
guy but I found out just how pathetic they were when my Pavelizer
arrived. This is an amazingly effective piece of equipment. By taking the hip
flexors out of play and isolating the abs, they have to work like never before.
Combined with the power breathing, my abs are getting stronger by the
day.”—Charles Long, Burlington, CO
The Ab Pavelizer™ II

“The Ab Pavelizer is hands down “THE” best AB training device I have ever $97.00
used! Simple put, this thing is evil! I noticed almost immediate results and a Item #P12
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required for correct use.
28yrs. old than I did when I was 19! If you want to melt your mid-section (You will need to supply
your own plate)
and destroy those love handles, the Ab Pavelizer is the one tool that
gets it done in a hurry!”—Sean, Lacey, WA

“The Ab Pavelizer really is the best thing to do for your abs. I’ve been doing
kettlebells for a while and am in pretty good shape, but this is really starting to
make my abs visible.
This product isn’t cheap, but when you consider it (a) gives you stronger, more
visible abs guaranteed (b) improves your overall kettlebell strength/proficiency FREE BONUS:
(c) gives you better posture and probably saves you money in chiropractor visits Comes with a four page detailed instruction guide on
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—Tony, Santa Monica, CA massively intensifying your ab workout with Power
and Paradox Breathing.

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41
“Loaded Stretching can provide everyone an edge.. Pavel leads you thru a series of stretching techniques that
can immediately increase stamina. As one approaches their limits, little strength secrets can make the difference
between winning and losing. Loaded Stretching is that, secrets.” —LOUIE SIMMONS, Westside Barbell

Instantly Amplify Your Power and Strength!


an you easily and instantly turn yourself into a coiled steel spring — ready to burst into action
and leap past your previous athletic best? Or are you more like an overstretched rubber band — no
longer capable of suddenly generating performance-busting power? Now, for the first time in the West,
Russian strength master Pavel reveals the Soviet secret of Loaded Stretching — guaranteed within
MINUTES of its application to have you:

PULLING HEAVIER KICKING AND PUNCHING HARDER


SQUATTING MORE THROWING FARTHER
JUMPING HIGHER PRESSING BIGGER!
In the glory days of the Soviet empire a team of researchers lead by weightlifting world champion
and scientist A. Vorobyev devised a special instant strength technique. Immediately after its application
experienced lifters pulled their barbells more than two inches higher! Further research determined that
the unique Loaded Stretching (LS) technique — unlike any other type of stretching you have seen —
not only increased immediate performance but also delivered long term strength gains.

Finally, you too can take advantage of this powerful technique — and watch your athletic
performance soar to new heights. Take the Loaded Stretching challenge today: perform the exact
LS technique Pavel specifies for your chosen strength-skill — and see immediate, measurable
gains… be it deadlift, squat, vertical jump, kicks, throws or presses.
Loaded
Instant Results It’s gonna hurt, deal with it Stretching
“The dvd presents thought provoking “The high end concept of controlled strain, when The Russian Technique for
material concerning preloading muscles
prior to performance of a lift. I
applied to various movements, have demonstrated
ability to improve sport performance in the short
Instant Extra Strength
immediately began to practice a few of and long run and can be used by everyone. The with Pavel
the stretches prior to my squats, loaded hip stretch using a box, the loaded Russian
deadlifts and overhead presses with twist, the loaded RKC clean stretch, and the KB #DV023 $24.95
spectacular results. The performance of loaded triceps stretch are very powerful tools that I DVD Running time: 20 minutes
each lift was enhanced significantly have put in my bag of tricks. The loaded RKC clean
along with an increase of control. I stretch has been a real blessing to my football and
wish Pavel was in our country years powerlifting ravaged shoulders. There is a lot more
ago to re-introduce strength training to here too for every athlete.” “It is interesting that we have all these great
America.” —JACK REAPE, Armed Forces Powerlifting minds in America, and a tremendous amount
—TOM GELVELES Brightwaters, NY Champion of info from the Easter Bloc, but never really
entered that special door of duplicating elite
performance. It took someone from the
Eastern Bloc, to show where the door was.
Now he has given the key to that all-
important first door to creating elite

“It’s not about flexibility. performance. Pavel’s Loaded Stretching


DVD is that key. Thank You Pavel!”

It’s about STRENGTH!” —JAY SCHROEDER, arpprogram.com

Order Loaded Stretching online: To order NOW call 1•800•899•5111


www.dragondoor.com/DV023 24 hours a day
42
“Strength Stretching is a virtual must for the powerlifter, novice or advanced. Our bodies change as our body
mass increases, mostly unnoticed until lack of mobility and flexibility causes reduced performance, or worse
injury. Pavel has addressed these issues with time proven methods from the former USSR. Strength
Stretching has helped Westside Barbell enormously and I know it will help everyone who is in powerlifting
at any stage of the game.”—LOUIE SIMMONS, Westside Barbell

Are Rigid Muscles Robbing


You of Your Strength?
Traditional stretching programs weaken you — but stop stretching altogether and you’ll
doom yourself to injuries and mediocrity!

Discover the world’s only stretching protocol specifically and uniquely designed to
increase — not reduce — a powerlifter’s strength.

Skyrocket your strength now — and reduce the wear and tear on your joints — by
mastering the secrets of Strength Stretching!

The iron elite knows that ‘being tight’ is critical to making that big lift. At the same time you
can’t put up a big squat, bench press, or deadlift without having just the right amount of flexibility Strength
and only in the right places. A paradox.

Ignore stretching altogether and lose power to the joints that ‘don’t bend easy’. Do stretches
Stretching
designed for fighters or other athletes and toss away strength by the bucket… because you’ll lose For a Bigger Squat,
your crucial ‘tightness’. Either way, a dead end.
Bench & Deadlift
Not any more. Enter Strength Stretching by Pavel, the only flexibility program custom designed
to up your squat, up your bench, up your dead! with Pavel
“Pavel is a fitness visionary. He has been teaching people something, realize that you don’t, then say out loud,
#DV024 $39.95
about whole body functional training when sports “Oh.” The DVD is filled with these and I am a bit DVD Running time: 38 minutes
scientists and exercise leaders were emphasizing aerobics humbled today by the realization that I thought I
and muscle isolation bodybuilding techniques. He understood a lot of things about flexibility and lifting and
formulated his methods by combining training principles realize that I knew little. • Gain up to 15% on your pulling
developed by Soviet and eastern European coaches and strength — by learning how to
scientists, worldwide sports medicine research, and I loved the DVD. A viewer might discover that they may
personal experience. His books and DVDs will help already be doing several of the Strength Stretches but properly arch your back
athletes increase power, functional flexibility, and might quickly discover, as I did, that one additional idea
neuromuscular control, while minimizing the risk of or factor can turn that stretch into a game changer. Good • How to arch higher — and bench
injury. Coaches, athletes, and sports scientists will benefit Stuff!”—DAN JOHN, National Masters Champion in more — without killing your back
from his unique training courses.” —DR. THOMAS Discus and Olympic Lifting, Salt Lake City, UT
FAHEY, Exercise Physiology Lab, Dept of Kinesiology • Master the Kettlebell Depth Squat
Track and Field Team , California State University, “When I consume a teaching resource, I look for two — the Russian powerlifting secret for
Chico things; first does it have something I can use immediately,
and second does it mention something that I have been teaching perfect squat and pull form
“Pavel’s stretching ability is unbelievable. As World playing with in the gym. Strength Stretching hits both and developing championship
Class as it comes!”—BRAD GILLINGHAM, 2 times points several times. Things I used immediately are the flexibility
World Superheavyweight Powerlifting Champion Wall Squat, the Wedge, the RKC hip flexor stretch, and
the GHR back stretch. The Wall Squat has become my • Discover how to release the hidden
“Pavel takes us through the Big Three of Powerlifting and squat warmup drill, the wedge changed my dl start
shows simple movements with Olympic Bars, racks, and routine, the hip flexor stretch and when to use it are now
brakes that are silently sabotaging
benches on how to set up the body to lift more. The part of my training and meet bag of tricks, and the use of your deadlift
section on Wall Squats (hard to explain...easy to the GHR for learning to arch is ingenious. The press
understand when you watch) is the single best behind the neck stretch and “prying” are two drills that I • How to relax your turtle traps —
explanation of squatting I have ever seen. That section is have been playing with and have enhanced through the and up your dead
worth the investment for anybody still struggling with DVD. The Wall Squat portion itself would have made the
figuring out the squat. DVD worth it, but the rest of the material is superb and • How to squat with the big boys —
clearly presented. Graphics are concise. Great for both
One thing I really liked about the DVD is the clarity new and more experienced PLers. Very few things have
without killing your shoulders and
provided by not only Pavel’s explanations but the simple my full endorsement, but this does.” elbows
graphics that accompanied the points. I kept having that —JACK REAPE, Armed Forces Powerlifting Champion
“Oh” moment where you are convinced you know

To order NOW call 1•800•899•5111 Order Strength Stretching online:


24 hours a day www.dragondoor.com/DV024 43
Discover New Keys to Superior
Athletic Achievement
I n his strength books Pavel emphasizes the importance of learning to maximally tense the
muscles. Because tension IS strength. But strength/ tension is only half of the total
performance package. The other half is relaxation. The body of a karate expert will freeze
in total tension at the moment of impact, but will remain totally loose before and after.
Mastery of relaxation is the hallmark of an elite athlete. Soviet scientists discovered that the
higher the athlete’s level, the quicker he can relax his muscles. The Soviets observed an 800%
difference between novices and Olympians. Their conclusion: total control of tension = elite
performance.
If you can master your muscular tension, a new dimension of athletic excellence opens to you.
New achievements. New heights of performance. Some genetically-endowed superstars seem to
possess this ability from birth. But according to former Soviet Special Forces trainer, Pavel, a
SKILL–SET is available that can transform anyone’s current physical limitations.
Now, for the first time, Pavel reveals these little known Soviet performance secrets, so you
too can become the master of your body — not its victim. From years of research and
experience, Pavel has selected these Fast & Loose techniques as the best-of-the-best for
practical and quick results.
Fast & Loose
Secrets of the Russian
Mandatory for the serious fighter “I've spent the last couple of years desperately trying to recover the speed Champions: Dynamic
I've been losing by inches. Before I'd even finished watching this DVD, it became clear what I'd really lost. Years ago,
I used to 'snap' strikes in. As I've become a more serious fighter, I've succumbed to trying to 'drive' them in (karateka
Relaxation Techniques
can read this as misunderstanding what it really means to train "with kime"). It's ironic that the fact that I'm trying so
much harder is what has been slowing me down all along. I credit Pavel for explaining this so clearly &
for Elite Performance
demonstrating drills that deliver rapid results. If you're a serious competitor looking for that extra edge, you *must* with Pavel
add these drills to your routine. Thank you, Pavel, for another excellent product. OSU!!” —B, Boston – MA
#DV021 $29.95
DVD Running time:
Fast and Loose + Rough and Tough = Deadly Force 27 minutes

Invest
Invest in
in the
the “Deadly
“Deadly • Recover sooner after hard • Enhance your physical
Force”
Force” set
set of
of Pavel’s
Pavel’s Fast
Fast training efficiency
• Kick higher and faster • Remove your hidden
and Loose DVD
and Loose DVD with
with • Hit harder brakes — to run faster
Pavel’s
Pavel’s The
The Naked
Naked • Minimize muscle pulls
and further
Warrior DVD
Warrior DVD and
and book—
book— • Stay loose to go the
• Learn Russian commando
and
and SAVE…
SAVE… distance
“instant readiness” drills
Item • Discover a unique
Item #DVS008
#DVS008 • Improve your technique in
breathing technique —
$94.85
$94.85 any sport
for “super-relaxation”
“Fast & Loose is another amazing tool from Pavel… Everyone
knows that once you really start pushing the envelope on your
current abilities, you need those subtle yet all-important tools to
move from average to elite performance. They can seem
insignificant to the untrained observer, but are better than gold to
those who have the faculties to incorporate them. Pavel delivers as
always.”—Mark Hanington, Huntington Beach, CA.

Order Fast and Loose online: To order NOW call 1•800•899•5111


www.dragondoor.com/DV021 24 hours a day
44
The Graduate Course In Instant Strength Gains
Gains
“I went from 5 to 10 pullups in one week.”
“Last night I did 15 one-arm pushups with each arm.
Two months ago I couldn’t do one complete rep.”
“I could do one wobbly one-legged squat…
[Two weeks later] I did 5 clean, butt-to-ground pistols.”
Have you noticed—the greater a man’s skill, the more that has left most of us frustrated and far from
he achieves with less? And the skill of strength is no reaching our true strength potential.
exception. From the ancient days of Greek wrestling,
to the jealously guarded secrets of Chinese Kung Fu Now, for the first time, Russian strength expert and
masters, to the hard men of modern spec ops, warriors former Spetsnaz instructor Pavel has gathered many of
and allied strongmen have developed an amazing these devastating techniques into one highly teachable
array of skills for generating inhuman strength. skill set. In The Naked Warrior Pavel reveals exactly
what it takes to be super-strong in minimum time—
But these skills have been scattered far and wide, held when your body is your only tool.
closely secret, or communicated in a piecemeal fashion
The Naked
• Gain more brute strength in days than you did
in years of bodybuilding or calisthenics
• Discover the magic of “GTG”—guaranteed the
world’s most effective strength routine
Warrior
Master the Secrets of
• Discover how to get a world-class powerlifter’s • Be tow-truck strong—yet possess the rugged
quality workout—using your body only looks of a stripped-down racer the Super-Strong—
• Get a harder, firmer, functionally-fitter body— • No gym, no weights, no problem—get a Using Bodyweight
and be as resilient as hell whatever you face dynamite strength workout at a moment’s Exercises Only
• Master the one-arm/one-leg pushup for notice—wherever you are
By Pavel
crushing upper body force • Discover the martial secrets of instant power
generation—for rapid surges in applied
#B28 $39.95
• Forge super-piston, never-quit legs with the Paperback 218 pages 8.5” x 11”
Spetsnaz favorite “Pistol” strength
Over 190 black & white photos
plus several illustrations
“Pavel’s Naked Warrior DVD is worth its weight in gold!”
Invest in the set of
You just thought you knew
about bodyweight exercises!
The Naked Pavel’s The Naked
“Pavel's DVD is a treasure trove of information Warrior Warrior DVD and
for any beginner or expert strength trainer. I was
trained by Bill Starr in Power Lifting and Weight
Master the book—and SAVE…
Lifting(Olympic Lifting to the ignorant.) and was Secrets of the
a personal trainer/instructor 26 years, Military Super-Strong—
Item
Police/Correctional Officer for 11 years and #DVS009
Using Bodyweight
coaching/instructing Judo and Ju-jitsu for the last
Exercises Only
$69.95
8 years, and I was in the Marine Corps, Navy,
and the Guard for giggles and grins, so I have

some knowledge on the subject matter. I can


honestly say that Pavel is 100% correct! Give his
DVD or book a shot (hell, I bought both!) and
you'll see that you don't need hundreds of reps
or dozens of different exercises to become rock with Pavel
hard and strong as coiled steel.”
—James Copelin, Texoma Judo-Jujitsu - Wichita
DVD #DV015 $34.95
Falls, TX Running time 37 minutes

To order NOW call 1•800•899•5111 Order Naked Warrior online:


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45
An excerpt
How to Instantly Increase from The
Naked Warrior
Your Upper Body Strength by Pavel

With the Irradiation Technique

H
Note: “GTG” or “grease the groove” is
it the deck and give me five the Naked Warrior training program
pushups, Comrade! Only five, 41 yr old mom using
but of a challenging variety, for GTG to do something she into fighting shape again. If you are ready
instance with your feet up or on has never done to suck it up, forget the health clubs, do
one arm. When you are done with five you like I did, order a appropriate size
“My wife has been using GTG (greasing kettlebell& DVD and get busy!! Pavel can
should be able to grind out another couple the grove) for a couple of weeks to learn put you back in the game!”
but no more than that. how to do chin ups. She started with 2 —Gene Simmons - New Jersey
assisted chins 3 or four times a day four a

Note the difficulty of your first set. Rest


week then doing 1 unassisted chin then Any time, any place
one more a few minutes later 4 or 5 times
briefly. Do another fiver but with one a day. 2 weeks later she is doing 3 “When I first purchased Naked Warrior
unassisted chins without leaving the bar and began using GTG, I saw immediate
difference: on the way up grip the deck hard and yesterday's total was 15 unassisted results. I GTG'd military presses with a 65
with your fingertips. Don’t go up on your chins for the day. This stuff really works, lb. dumbbell and when I first got my 70
fingertips; just grip the floor so your it is pure science for pure results!!!” lb. KB, I was able to press it 13 times at a
—Rick Giese - Casper, WY bodyweight of 175 lbs. When I
fingertips turn white. Only on the way up.
demonstrate the one arm, one leg pushup,
All the way up or just at the sticking point. Pavel has done a fantastic people look at me in amazement. I am
You will have to experiment whether you job on this book, a must convinced that anyone using the
will get the best results by gripping techniques outlined in this book will be
read for all able to perform them in time. Being a law
throughout the lift or just at the sticking “I briefly want to say that I will be forever enforcement officer, I am often in need of
point. grateful to Pavel and his real world views strength training, but have little time or
and knowledge of the body and what it equipment. I am able to maintain or build
takes to really get in shape. I'm a 53 year strength, flexibility and balance with only
You cannot help noticing that your arms old two tour former Marine Sgt. Listen, I my body. When I finish a GTG set, I feel
have suddenly gotten a jolt of extra energy, had knee surgery a little over a year ago powerful and energized. The secondary
and have tried everything to get my effects of hypertrophy are an added
as if your tensing forearms have sent some bonus. For those of you who are
strength back and nothing has worked --
juice up into your triceps. Which is exactly until now! Pavel, man you have blown me concerned that there are few exercises
what has happened. Whenever a muscle away with this program. Not just my outlined here, you should know that the
knees but my whole body are stronger by principles in this book can be applied to
contracts, it irradiates “nerve force” around any lift and to many athletic endeavors. It
the week -- and the side effect for me,
it and increases the intensity of the from reading this book and following the is a powerful system for physical culture.
neighborhood muscles’ contraction. The program as it is written is; I know I am Get this book.”
going to lose some weight and get back —Douglas Moore – Bangor, Maine
effect is strongest in your hands.

Make a fist. A tight fist. A white-knuckle


fist! Note that as you grip harder the tension The Naked Warrior
in your forearm overflows into your upper Master the Secrets of the
arm, and even your shoulder and armpit. Super-Strong—Using
You will increase your strength in any upper Bodyweight Exercises Only
body exertion, bodyweight or not, by By Pavel Tsatsouline
strongly gripping the floor, the bar, etc.
#B28 $39.95
Paperback 218 pages 8.5” x 11”
Power to you, Naked Warrior! Anywhere, Over 190 black & white photos
anytime.

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46
How to Instantly Increase Your Biceps Strength
With the Successive Induction Technique
Successive conventional one. The benefits of antagonist pre-contraction
An excerpt from Power induction is do not stop at immediate performance improvement, but
to the People! by Pavel another one of the include lasting changes in your strength.
Sherrington Laws
exploited to the Let the basic one-arm curl be the testing range of the effects of
max by unscrupulous Commies. successive induction. Perform a set of strict curls with a weight
According to this law, a contraction of a that allows about five solid reps and make sure that your
muscle—say, the triceps—makes its elbow stays at your side and does not drift back. Note how
opposite number—in our case, the many reps you have done in good form.
biceps—stronger than usual. In the early Rest for five minutes and do another set of curls with the same
eighties scientists suggested that this weight, but employ the new trick. Instead of lowering the
maneuver has a disinhibition effect. In barbell with the braking strength of your biceps, try to “push”
non-geek terms, when your triceps the weight down and away from you with your triceps.
powerfully contract, they send the Imagine that you are doing a triceps cable pushdown with a
neural centers controlling the biceps a reverse grip.
message that your bis do not have to
hold back out of fear of an injury; if You are guaranteed to squeeze out an extra rep or two with
things get out of hand the tris are strong enough to stop them! this technique! And these reps will be super strict because now
you have two “motors” to control the weight instead of one.
A year later the same group of researchers determined that a
strength training program which employs antagonist pre- Power to you!
tensing, or successive induction, is more effective than a

The Power Points — what you’ll get with Pavel’s Power to the People!:

• How to get super strong • How to instantly up your


without putting on an ounce strength with Pavel’s High-
of weight Tension Techniques™

• OR how to build massive • How to become super strong


muscles with a classified and live to tell about it
Soviet Special Forces workout
• How to dramatically amplify
• Why high rep training to the your power with the
‘burn’ is like a form of rigor proprietary Power Breathing
mortis — and what it really TM techniques (and why
takes to make your muscles everything you know about
stand out in bold relief breathing when lifting is Power to
• Why it’s safer to use free
wrong!) the People!
weights than machines • How to feel energized and Russian Strength If there was only one book
fantastic after your strength Secrets for Every I could recommend to
• How to design a world class workout — rather than American help you reach
body in your basement — dragging and fatigued By Pavel Tsatsouline your ultimate physical
with $150 worth of basic Paperback 124 pages
weights and in twenty • How to get brutally strong all potential, this would be it.”
minutes a day over — with only two old- 8.5” x 11”
—Jim Wright, Ph.D., Science Editor, Flex
school exercises #B10 $34.95 Magazine, Weider Group

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47
How to Develop a

“POWER PRESENCE”
Turn on Pavel’s
Power to the People! DVD
and watch in amazement as you
rapidly increase your strength
by 20, 30, even 50 percent!
Do you have a “power presence”? weird circus tricks? I didn’t think so. Do you have to
lift things? I rest my case.
Power
The quiet strength of a man with whom, as Russians
say, ‘you would go on a recon mission’. The bearing of
an old warhorse who does not need his campaign Start side pressing!
to the People!
ribbons to show that he has been around. That look of Learn the barbell Side Press, a classic exercise from the Russian Strength
a hand-to-hand combat expert whose efficiency in days when broad shoulders rather than breast-like pecs
violence is advertised, rather than hidden, by his serene were it. Secrets for Every
composure. American DVD
This lift will fill your lats, shoulders, and arms with
You can’t fake it! power and give you that awesome V-look. Due to the With Pavel Tsatsouline
You can’t fake it with a tough grimace from a cheesy unique nature of this exercise, your obliques will be Running Time 47 Min
action flick or vain flexing of virtual muscles pumped smoked. Back to the old-time strongmen. One-arm
up with Barbie weights. It must be earned. overhead lifts like the Side Press is the cause of their DVD #DV004 $29.95
gladiator midsections.
The look comes from
What else? —
cultivated power
So stop being a mirror-gazing sissy and get strong. And ‘Instant strength techniques.’
strength has never been so quick to achieve. Just pop in It is not just the exercises themselves but how you do
your copy of Power to the People!: Russian Strength them. Power to the People! teaches Pavel’s patented
Training Secrets for Every American and hit ‘Play’! Power Breathing™ and High-Tension Techniques™.
These secrets make an amazing, often instant difference
in strength. Once Pavel had a Marine deadlift 70
Start deadlifting! pounds over his previous best in just an hour. Such
The deadlift separates the serious students of strength gains aren’t exactly typical, but you get the idea.
from the wannabes.
Did Pavel invent the ‘instant strength techniques’? —
Any weenie can answer the question, “How much can No. All top strength athletes use them, some
you bench?” Ask the poser how much he deadlifts and consciously, others not. These elite specimens figured
he will run for cover. these things out after years of practice. But for one
reason or another they generally choose to keep it to
No other exercise will work more muscles in five reps themselves. When Pavel mentioned one of these obscure
of concentrated agony. Your back will fill with strength moves to a world champion powerlifter, the latter
and vitality. Your legs will harden into powerful thought for a moment and said, “I already do that.”
pistons. Have you seen photos of strongmen in the pre-
squat days? No chafing, just wiry power. Your forearms Now, you don’t have to be an elite lifter with decades of
will demand an outlet for their new, claw-like power. experience to take advantage of these incredibly Whatever your current
powerful ways of aligning your body for maximum workout program, just
No other exercise will give you more functional power. Hit ‘Play’! download Pavel’s strength
strength. ‘Functional’ implies ‘a function’. Does your techniques for an immediate
life require balancing on rubber balls and performing
Power to you! improvement in your results.

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48
Praise for Pavel’s
Power to the People!
The Holy Grail of strength and 75lbs. on his bench press. Great results
in a short time!”
training for the everyday
—Scott McCoy - Baghdad, Iraq
gym rat
“This is what I sought for 20+ years. As ★ ★ ★
simple and concise as a strength training
program can be, it is the complete antithesis
of what you read in the glossy muscle mags. Secrets are physiologic Power to the People!
You have access to a barbell and plates and principles often ignored Russian Strength Secrets for Every
American Book By Pavel Tsatsouline
want strength? After laying off the bench for “This book sets out training protocols and Paperback 124 pages 8.5” x 11”
almost 5 years I am benching 275 for reps guidelines that are based on sound
after 2 1/2 months on Power to the People. physiologic principles. It is safe and effective. #B10 $34.95
After laying off the deadlift for almost 5 I have trained for athletic competition for 30
years I just pulled 505 after the same 2 1/2 books and journals. That all changed when I
years and tried most training strategies. I
months. started reading Pavel's work. I knew right
have had just about every overuse injury you
away that I was on to something good and
You want size? My wife has forbidden me can imagine. My gains over the years have
he is fun to read.
from doing Pavel's “Russian Bear” since my been good, but with peaks and troughs due
XL shirts no longer fit my back and my legs to intermittent injuries. The principles in My experience in industrial research told
won't fit my pants anymore. Sick of all those Power to the People will lead to steady gains me that Pavel uses good theory and he
nagging little injuries that come with with no overuse injuries. always has immediate ways to demonstrate
overtraining? Follow Pavel's protocol and the value of the theory. His discussion and
I believe that the principles put forth by
those days are over. You'll leave the gym application of “The Law of Irradiation”
Pavel have made me a better triathlete and
feeling just as energetic as you did coming in. validated my gut feeling that Pavel knows his
enable me to out score most young Sailors
stuff. Strength gains and progress have never
Don't hesitate in buying Power to the and Marines on the Physical Fitness Test. I
been so fast. In the last two months I have
People. It costs as much as five of those have never scored less than High outstanding
added 100 pounds to my dead lift and 150
glossy muscle mags that usually reprint the or first class and still max out on pushups,
pounds to my health lift and I have been
same complicated routines in so many situps and pullups. My 17-year old water
adding weight very slowly keeping a focus on
different words. The difference is that Power polo playing son follows the principles of
“safety first,” “greasing the groove,” and
to the People's extremely simple program Power to the People in his training and no
“practice not workout."
delivers every bit of what it promises. Not one at his high school can touch him in
only will you not be disappointed, you will pushups, pullups and situps. Power to the Over the 4th of July weekend, I found an
be thrilled.” People works--PERIOD.” unexpected pay off. We went canoeing and
swimming in a reservoir. Past experience told
—John Fox “WxHerk” - Ocean Springs, —Dr. John LaBanc CAPT, USN - San
me I would be tired because I have not been
Mississippi Diego, CA
swimming for months and haven't been in a
canoe for almost a year. I never got tired nor
★ ★ ★ ★ ★ ★ sore and I took my 10-year old son on a
three to four mile canoe ride. Instead of
Fantastic, Immediate Results! Words cannot express my getting tired, history!!! Fun and Power are
“I'm an Infantryman with the Texas Army gratitude and satisfaction the future. I see people on the street and they
say, "You look great, what are you doing?"
National Guard deployed to Iraq. Another with Power to the People. My 10-year old son told his mom after our
Soldier and I have used the Power To The
People method to make fantastic gains in “This stuff really works. I am 57 years old canoe ride, "Mom, look at Dad, he looks like
strength. My training partner is preparing for and have been actively working out most of the Russian." What a complement and
Airborne and Ranger Schools and needed a my life. I have also done a lot of reading testimony that “Power to the People!”
solid foundation of strength. In an eight week about building strength. I have a strong delivers.”
period, He's gained 100lbs. on his deadlift background in research and have never been —Gary N. Kitchen - Spanish Fork, Utah
satisfied with "the junk" I have read in

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49
“The Do-It-Now, Fast-Start, Get-Up-
and-Go, Jump-into-Action Bible
for HIGH PERFORMANCE
and LONGER LIFE”
You have a choice in life. You can sputter
and stumble and creak your way along in a
process of painful, slow decline—or you Super Joints
can take charge of your health and become Russian Longevity Secrets
a human dynamo.
for Pain-Free Movement,
And there is no better way to insure a Maximum Mobility &
long, pain-free life than performing the Flexible Strength
right daily combination of joint mobility
and strength-flexibility exercises. Book By Pavel Tsatsouline
Paperback 130 pages 8.5” x 11”
In Super Joints, Russian fitness expert Over 100 photos and illustrations
Pavel Tsatsouline shows you exactly how to quickly achieve and
maintain peak joint health—and then use it to improve every #B16 $34.95
aspect of your physical performance.

Only the foolish would deliberately ignore the life-saving and life-
enhancing advice Pavel offers in Super Joints. Why would anyone
Super Joints
willingly subject themselves to a life of increasing pain, degeneration DVD
and decrepitude? But for an athlete, a dancer, a martial artist or any With Pavel Tsatsouline
serious performer, Super Joints could spell the difference between Running Time 33 minutes
greatness and mediocrity. DVD #DV003 $24.95

Discover:
• The twenty-eight most valuable drills for youthful joints Purchase
Purchase Pavel’s
Pavel’s
and a stronger stretch
• How to save your joints and prevent or reduce arthritis
Super Joints book
Super Joints book
• The one-stop care-shop for your inner Tin Man—how and
and DVD
DVD as
as aa set
set
to give your nervous system a tune up, your joints a
lube-job and your energy a recharge
and SAVE…
and
• What it takes to go from cruise control to full throttle: Item #DVS006
The One Thousand Moves Morning Recharge— $54.90
Amosov’s “bigger bang” calisthenics complex for
achieving heaven-on earth in 25 minutes
• How to make your body feel better than you can
remember—active flexibility fosporting prowess and
fewer injuries
• The amazing Pink Panther technique that may add a
couple of feet to your stretch the first time you do it

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50
“Injuries Flee the Scene of the Crime—
When Attacked by Pavel’s Fast-Response,
Rescue-Your-Own-Body Super Joints System
Super Joints DON'T BE A FOOL
“The "Super Joints" by Pavel Tsatsouline was excellent. After “There are two reasons for not doing Super Joints. #1 You
30 years of practicing and teaching martial arts (Uechi/Shohei don't know about it. #2 You are a damn FOOL. I'm 49 and
Ryu, and Ju Jitsu), and the natural "break down" of the joints have had knee trouble all my life. I have done those big squats
with age, the "Super Joints" has helped to restore the flexibility in my 20's and 30's (500lb+). I gave up squatting at 39 and for
and strength of my joints especially an arthritic shoulder. I have the last 9 years I suffered with aching knees and was afraid to
incorporated the "Super Joints" into my Russian kettlebell and squat. I have been doing Super Joints for the last 6 months
functional training workouts.” (have not missed a day). No more pain, no discomfort. This is
—Dr. Dan Rinchuse, DMD, MS, MDS, PhD, 6th Degree Black my second copy. I love the way it makes all my joints feel.
Belt-Uechi/Shohei Ryu, 2n Degree Black Belt - Ju Jitsu- Thanks Pavel.” —Scott G. - cedar point , NC
Greensburg, PA
An Owners Manual for Your Aging Joints
Joints of a teen again... “If you're over 40, this is must-read material. If you ever
“At 37 years of age, my joints had already been cracking and wondered how to warmup before strenuous exercise, the
hurting in the morning. I sustained routines you need are right here. My body works better than it
an injury parachuting in the Air did 20 years ago and I thank Pavel and Super Joints for that.
Force in 1989 and since, have had The older we get, the more important preventative maintenance
many back pains. I ordered Super of our bodies becomes. Performing the movements in Super
Joints figuring it would be good, as Joints is like giving your engine an oil change - if you do it
all of Pavel's dvd's and books have right, you won't notice, but neglect it and it might cause serious
been excellent. The first day I went damage.
through the dvd and did all the Super Joints is vintage Pavel - enough explanation to let you
joint mobility drills. I felt better understand the thinking behind the exercises, but mostly short,
that day and over the course of the to the point, no-nonsense instructions that you know will work
following week noticed that in the for you. I cannot recommend Super Joints highly enough .”
morning, my back wasn't as stiff —Steve Freides - New Jersey
and my elbows didn't hurt. I would
highly recommend this dvd to “As an older guy, I don't really care whether I can do the
anyone that cares about their splits. I just want to walk around pain free all day. Super Joints
joints.” does that job for me.” —Tim Cahill, travel adventure writer
—Jim Lavelle – NY and founding editor of Outside

3 Russian Army’s Top Hand-to-Hand Combat Instructor


Recommends a Unique Stretching Technique for High Kicks
Alexander Medvedev—not to be barely within your reach. Relax for a
An excerpt from confused the weightlifting champion minute or as long as necessary, then lift

Super Joints by Pavel

Super Joints
3 and expert Alexey Medvedev—is the
hand-to-hand instructor of elite Frunze
Post-graduate Army Academy and the
chief subject matter expert to Spetsnaz
magazine. He recommends the
following technique for improving your
your leg a little higher using only its
muscles, no help from your hands or
your partner. Have your training
partner quickly slide a book between
your ankle and the table. Repeat the
sequence while it works. Medvedev
DVD With Pavel Tsatsouline kicks or splits. promises that although this drill is quite
Running Time 33 minutes #DV003 $24.95 painful and unpleasant in the beginning,
Raise your leg as high as possible in the it becomes quite enjoyable once you get
Book By Pavel Tsatsouline chosen direction and rest it atop a table a hang of it. More importantly, you
Paperback 8.5” x 11” #B16 $34.95 or another piece of furniture that is will get more flexible for a change.

To order NOW call 1•800•899•5111 Order Super Joints DVD online:


24 hours a day www.dragondoor.com/DV003
51
“Beyond Bodybuilding is a treasure
chest of strength training secrets.”
—Larry Scott, first Mr. Olympia
By PAVE L!
“Congratulations ! You have done it again Pavel. Beyond Bodybuilding is a “I thoroughly enjoyed Beyond Bodybuilding. Every few
treasure chest of strength training secrets. I love reading your stuff. Your books pages, at least, your book reveals another clever kick-ass,
air tight, super-intense training modality that I hadn’t even
are never a rehashed... dashed out... serving of the same old thing or even close to
considered in my own investigative research as a muscle
it. It’s truly ‘arm pit soaking’, exciting stuff. You are a credit to the game Pavel. I writer. Talk about thinking many moves ahead of us other
am better for having known you.” —LARRY SCOTT, Author of Loaded Guns, writers, training modality wise! Beyond Bodybuilding
former Mr. America, Mr. Universe and the first Mr. Olympia builds the physique page by page.”
—DENNIS B. WEIS, Author of Mass!, Raw Muscle! and
Anabolic Muscle Mass, MuscleMag Int’l Columnist

“Thanks for you recent contribution to the empire of


muscle and might. Very interesting and valuable.”
—DAVE DRAPER, Author Brother Iron, Sister Steel,
former Mr. America, Mr. Universe and Mr. World

“If you are serious about physical renovation and


want a new approach to progressive resistance training,
then purchase Beyond Bodybuilding.”—MARTY
GALLAGHER, former washingtonpost.com columnist,
five-time world master powerlifting champion, USA co-
coach, 1991 world powerlifting team champions

“When I first received Beyond Bodybuilding, I blocked


out an entire day so I’d have enough time and undivided
attention to savor its contents... If you think you’ve
already seen everything Pavel has to offer, this book will
prove you wrong. Don’t make me come over there — get
over to dragondoor.com and get your copy today!”
—CHARLES STALEY, creator of the Escalating Density
Training (EDT) system.

“Beyond Bodybuilding covers just about any


physical topic you could think of. It’s one of those
books that will speed you toward your goals by
giving you the knowledge to remove training
obstacles that it would take you forever to learn
how to do on your own. This is a book I wish I
would’ve had when I started training. Pavel is one
of those few people who can really deal in the
science-meets-real world training area. I would jump on
it if I were you. You really need this book.”—BUD
JEFFRIES, Author of How to Squat 900lbs.

Order Beyond Bodybuilding online: To order NOW call 1•800•899•5111


www.dragondoor.com/B31 24 hours a day
52
Smash Your Training Plateaus, Overcome Injuries,
Make Unprecedented Strength Gains and
Grow More Muscle… with a Classical Education
in the Wisdom of the Past — and the Scientific
Breakthroughs of the Modern Day Masters

T
he fight for greater strength and muscle is as it applies in the very hard testing ground of both
the story of a constant struggle against American and Soviet Spec ops, of the US Marines,
conflicting forces… SWAT, professional athletes, martial artists,
Since ancient times — when strength gymnasts, powerlifters, weightlifters, Olympic Pavel has trained thousands
meant survival — to the more modern goals champions and numerous other tough, tough of troops and police whose
of competitive excellence and physical culture, we’ve competitors — where results are everything and
fought a never-ending battle with our own bodies to failure is simply not on the menu. life might depend on his
achieve and maintain maximum performance. Pavel has, frankly, done the research for you… tips… hundreds of athletes
Because our bodies don’t want to change! And if plundering both the classic and the little-known and martial artists with the
we make them, they’ll do their best to sabotage us! strength texts from past and present… networking
Let’s face it… our bodies are reluctant partners in and comparing notes with many of today’s great chance to achieve their
the strength game…Anyone who’s been around the masters… submitting his own body to the pain of dreams thanks to
block, knows this only too well: infinite experiment. And Pavel has trained thousands
of troops and police whose life might depend on his his advice.
The story of strength training is the story of
tips… hundreds of athletes and martial artists with
constantly adjusting, constantly engaging in a
the chance to achieve their dreams thanks to his
guerrilla campaign of trickery and skullduggery
advice.
against our obstinate bods. A small victory here, a
setback there, a sudden breakthrough, another And of course, tens of thousands have gone to the
setback, another breakthrough, a long stalemate, dragondoor.com strength forum to share the
another breakthrough … it never ends! astonishing gains and results they have achieved by
employing Pavel’s strength advice…
And many of us simply give up from sheer
frustration. We quit, when perhaps we could have In Beyond Bodybuilding, you get the essence of
stayed ahead… We become content to slough back most-all of the strategies, tips, routines and fine
into slackness and physical mediocrity… points Pavel has developed over many, many years
for these elite men and women of the strength game.
And that’s mostly because we never got the
(Beyond Bodybuilding represents a compilation of
education we needed — to know how to win — and
many of Pavel’s best magazine articles over the
keep winning — the guerrilla war against our own
course of the last few years.)
bodies.
Now, with Beyond Bodybuilding, there are simply
Of course, it doesn’t help, in this day and age, that
no more excuses for not excelling in strength,
we also have to fight the myth-mongering marketers
continuing to gain, continuing to reach new heights
of strength training half-truths, preying on our
ignorance to make a quick buck out of the gullible…
in your performance. Beyond
We have to fight against the machines, the gizmos,
the quick fixes, the absurd claims — and the
Defeat the enemies of progress Bodybuilding
downright foolishness of most of what passes for Now, as you’ll quickly discover in Beyond Muscle and Strength
‘training advice’ in the magazines and gyms of our Bodybuilding, a close ad-herence to classical
country. strength training principles is the true recipe for Training Secrets for
Fortunately, there is a solution to all the confusion,
strength and muscle building success. What are these The Renaissance Man
key principles? You’ll find them all in Beyond
ignorance and uncertainty…
Bodybuilding. By Pavel
But as mentioned, it’s not-by-far enough to just 8.5 x 11 Paperback
When all else has failed you… know and employ these key principles. Because 365 pages • 255 Photographs
Pavel has spent his life immersed in the study and without an additional bag of tricks, your body will 38 workout charts
practice of practical strength and muscle training… inevitably find a way to escape…
#B31 $49.95

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53
“I wholeheartedly recommend Beyond
Bodybuilding: I view it as a summation of Beyond Bodybuilding—
A Treasure chest of
the accumulated knowledge Pavel
Tsatsouline has gathered to this point in
his career. Every body part is covered and

strength training secrets


a blueprint provided for how to build and
strengthen every conceivable muscular
target. The detail and description is
tremendous. The mix between text and continued from previous page...
photos is spot on; the clarity of the
exercise description leaves nothing to the Discover the finer points of Beyond Bodybuilding is a masterplan to
eliminate those cheap, cosmetic, skin-deep
imagination. technique… that separate looks… and move to strength-from-the-inside-
the champs from the chumps out. Experience a new level of confidence as
“Every aspect of training is covered in What finally distinguishes Pavel from almost your power does the talking for you….
Pavel’s Beyond Bodybuilding from any strength author on the planet… is his Armed with the new knowledge Pavel gives
flexibility to all types of strength ability to zero in on the finer points of you, you’ll find yourself with the power-body of
development, U.S.M.C. training, R.K.T. adjustment to the body’s continuing effort to a wild animal — but the mindset of a skilled
sabotage your progress. That — and the sheer strength-scientist.
training tips from many of the greatest
breadth and wealth of the fine points Pavel has After all you’ve put yourself through already,
strength experts around the world, plus a to offer… you owe it to yourself to get Pavel’s short cuts
glossary of exercises to fit everyone’s to strength-skill mastery — and make history of
Because to truly succeed with your strength
needs. I salute Pavel and Beyond training you need to become a master at making your past failures.
Bodybuilding.”—LOUIE SIMMONS, these adjustments…
Westside Barbell It’s a Good Cop, Bad Cop kind of thing:
You need to know how to cajole, torture,
Section One: Power Training
■ The real secret to spectacular strength
Beyond sweet-talk, seduce, beat up and lie to your
body… to bend it to your wants! gains.

Bodybuilding But you also need to know how to feed it,


maintain it, make it happy, care for it, sensitize
■ The two strength skills you must have to
fortify your power.
Muscle and Strength it, protect it… yes, all that good guy nice stuff ■ The best breathing technique to ensure you
too.
Training Secrets for Trouble is, the rules keep changing on
get stronger in every lift. Find it in your
sound system!
The Renaissance Man you…When’s it time to give the body a good
■ The basic laws of successful practice --
smacking and when’s it the time to lighten up?
By Pavel Pavel steers a path for you through the follow these and you can’t help but gain
8.5 x 11 Paperback • 365 pages minefield… and gain and gain. Page 2
255 Photographs • 38 workout charts Now, you can stop butting your head against ■ Why practice alone won’t help you make
maniacal strength gains -- and what will!
#B31 $49.95 the wall and stride through the door Pavel has
opened for you…The already highly skilled Page 2
amongst you will find a treasure trove of new ■ The perfect number of reps for greater
strategies for elevating your game. After all, strength.
give a consummate professional the correct
adjustments at the correct time and they can ■ How to finish a workout feeling stronger
surge forward in their gains… give a than when you started! Page 2
championship caliber team the right coaching ■ Plateaued? Burnt out? Try this simple
tips and they can win it all… remedy and watch your strength gains
For the regular bodybuilder or strength explode. Page 3
athlete, Pavel gives you the ultimate road map ■ The method that did more for a SWAT
for progress and success. You’ll be fired up all
instructor’s strength in a week -- than con-
over again, as you experience one great
ventional training in ten previous years!
breakthrough after another… with your new
understanding of the skill of strength. Page 4
■ A powerlifting champion’s mathematical
Fight these crimes against formula for real intensity in strength
training. Page 6
the body
■ ‘Neurological carry-over training’ -- the
If there’s one thing that makes Pavel as mad
as hell… it’s the insidious sissification of the secret technique that resulted in a 1,200
body that has been perpetrated in this country, pound squat.
in the name of bodybuilding and fitness.

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54
■ The Russians called him ‘The Wonder of ■ The little-known secret of extensor reflex ■ How to get stronger, faster by ‘waving’ your
Nature’ -- learn his special secret. Page 10. training can give you a championship edge. weights. Page 50
■ Stuck on your bench press? How the ■ Why you can instantly add two reps to your ■ Short on time, but still want to gain?
surprising addition of a piece of wood can squat simply by removing your shoes. Combine these two methods to still make
help you blow through your current plateau. ■ Be as strong as an ox! How to use ‘after- progress. Page 51
Page 12 effect’ overloads to make you stronger. ■ How even the busiest person can still make
■ Hardgainer? -- No way, no how, no more — ■ How to fool your internal ‘governors of surprising gains thanks to the Setchinov
when you learn the ‘Six Week Hypertrophy strength’ into agreeing to let you be stronger. principle.
Cycle.’
■ Discover the bench press training program
■ This high-tonnage program will easily pack used by the winners of eight out of eleven
ten to fifteen pounds of beef on your frame gold medals at the IPF Men’s World’s. Page
in less than two months. Page 13 30 Beyond Bodybuilding is a
■ A Soviet Special Forces method to pack on
the pounds with kettlebells -- despite sleep
■ Russian champions consider this the critical masterplan to eliminate
component of any strength training. Page 31
deprivation, excessive exercise, stress and a
■ Russia powerlifting mastermind Boris
those cheap, cosmetic, skin-
limited protein intake. Page 13. deep looks… and move to
Sheyko’s beyond-brutal training plan for
■ HIT not working for you? The four simple building champions.
steps for best strength gains. Page 16. strength-from-the-inside-out.
■ Build greater strength by employing these
■ How the technique of ‘fatigue cycling’ three fundamental principles of motor Experience a new level of
created a veritable army of he-men in 1980’s learning. confidence as your power
Russia. Page 18
■ How to cheat the ‘law of accommodation’ --
■ How to increase frequency without does the talking for you.
increasing fatigue -- for greater training
and gain beyond your wildest dreams. success. Page 39
Page 19
■ The critical secrets for superstrength
■ The only training structure for consistent ■ Sarkis Karapetyan set a teenage world record
■ Quick! This crash course in the neuroscience
physical gains that is reliable in the long by deadlifting 3.14 times his bodyweight --
of strength may alone be worth the price of
haul. Page 19 using this simple-as-can-be cycle. Page 52
this book. Page 41
■ How to jolt your system into fresh gains -- Shoulders going nowhere with your military
■ The most reliable muscle and strength ■
without changing any of your favorite press? Shock them into life and great new
building method… period.
exercises. strength/size gains with the ‘RKC ladder.’
■ Worried you are wasting your time with
■ Discover why the Smolov routine has Page 54
obsolete routines? Find out which ones
achieved a cult status. Page 21 ■ Why explosive lifting can be disastrous for
work the best, now.
■ Discover the hardest, yet most effective squat your strength program -- but when it might
■ How to avoid plateaus in your in your
program ever -- guaranteed to blast you with increase your max by up to 15%. Page 55
training with this straightforward power
incredible gains. ■ How to correctly use eccentric contractions
cycle. Page 42
■ How even an advanced athlete can add 100 to stimulate muscle growth.
■ How to take advantage of ‘delayed
pounds to his squat in less than four months. ■ When -- and when not -- to use the ‘touch
transmutation’ to gain, after going nowhere.
■ A mad commie’s evil promise: survive this Page 44 and go’ technique in your deadlifts. Page 56
program and your legs will turn into car ■ This may be the most effective glute exercise
■ Feeling burnt out from heavy, heavy lifting?
jacks. Page 24 in existence. Page 58
Here’s the perfect remedy -- from Russian
■ When all else has failed! -- Shock treat ment world weightlifting champion, Kurentsov. ■ Weak ankles bothering you? This one
for unprecedented gains, fast and guaranteed technique will do a fine job of fixing ankle
■ How to avoid burning out your nervous
improvement. Page 24 strength.
system during your strength training.
■ These 3 powerful techniques will help you ■ Why the little-known secrets of tendon
■ Build might and muscle with this classic
achieve squatting excellence in the shortest training are a must for experienced iron
‘countdown to power.’
possible time. athletes of all persuasions. Page 59
■ “Quick, hard and extremely effective.” --
■ How to condition your system for peak ■ STOP! Could your muscle fatigue actually be
How to overshoot your previous max in less
performance. ligament fatigue --setting you up for injury
than two weeks, using McKean’s 54321
■ It can cost them a championship! The critical and failure? Know the solution.
routine.
error even elite lifters can make -- and the ■ How to train your connective tissues to be
■ 7 classic set and rep schemes to build a
special technique to end this problem and maximally tough.
dense, lifter’s physique. Page 46
surge forward with your strength gains. ■ Why the high-tension techniques give you
■ Bench press stalled? Jump start your bench
■ It’s not just for firing squads! How the use of more bang for the buck than the high-
with this cool and effective routine. Page 49
a simple blindfold can trigger surprising intensity techniques.
gains. ■ Bench press champion Alexey Moiseev used
this routine to push his bench up by 45 lbs in More details next page...
just three months!

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55
Section Two: Training Planning ■ This unique drill -- an incredible back
developer -- helped Matt Dimel squat 1,010.
■ Are you confused about when and how
After all you’ve put yourself often to hit each bodypart? Discover how to
Page 131
■ Shouldn’t this vital back-saving skill be made
through already, you owe it customize your iron schedule for greater
mandatory in our schools? Page 134
gains in strength and muscle.
to yourself to get Pavel’s ■ Understand the pros and cons of full body
■ This partner-assisted chopping technique
ensures a more potent pullup. Page 137
short cuts to strength-skill workouts versus split routines. Page 99
■ Discover 3 Russian ‘low tech/high concept’
mastery — and make history ■ The most foolproof training schedule for programs for pullup power and exceptional
high-yield results. lat development. Page 138
of your past failures. ■ The perfect training schedule… if strength is ■ Essential pullup techniques you must know
more important to you than size. to excel and gain.
■ How and why you must cycle your loads to ■ The single best exercise for developing huge
■ How and why integration, not isolation, is keep succeeding in the iron game.
the key to elite performance. lats.
■ Why sharp changes in training volume ■ According to Mike Mentzer, this is the King
■ How to use ‘active negatives’ for power, and intensity are more effective than
muscle and safety. Page 64. of back exercises. Are you about to disagree?
smooth ones.
■ The three major benefits of active negatives. ■ How to smoke your back from top to
■ The best training conditions for high-level bottom with one simple but brutally intense
■ Are your joints in agony from so much anabolism in the body. lift -- what you need to know to make it
heavy lifting? Protect them better, reduce ■ What is the optimal volume/intensity ratio work like gangbusters.
pain, with ‘virtual tissue leverage.’ for strength gains? Page 104 ■ Marines -- and other ‘put-up-or-shut-up’
■ How to injury-proof your shoulders and add ■ The one rigid rule of load variation -- ignore professionals -- employ these extra tweaks to
pounds to your other lifts -- with special this at your peril! Page 105 guarantee acing their pullup tests. Page 147
shrugs! ■ A better way to optimize your body’s ■ Soviet ice hockey megastar, Oleg Fetisov
■ Knees killing you? Can’t squat regularly strength adaptation. Page 106 solemnly swore: “this drill cannot be beat for
because of the pain, but still want squat-like ■ How to take advantage of the ‘adaptation building a powerful corset of ligaments and
benefits? Here’s one great solution. Page 70 lag’ -- and its tremendous impact on your muscles.”
■ Try the ‘dead squat’ program -- two strength and muscle training. Page 107 ■ How to take carefully measured doses of
fortysomething guys added at least five ■ Want this too? Many bodybuilders have ‘poisonous’ exercises to prevent injury and
pounds a week for a year with this. reported sensational gains after using this raise your tolerance levels.
■ This special breathing technique protects your particular workout. Page 108 ■ Are you afraid of injuring your back when
spine from heavy poundage -- the effects are ■ The upper body solution for High Intensity lifting heavy? Page 156
nothing short of miraculous. Page 75 bodybuilders who are failing to gain. Page ■ Perform this maneuver with a trap bar—and
■ The seven fundamentals you must know to 110 it could spell disaster for your back. Page 158
succeed in the iron game. Page 76 ■ Confused about whether it’s okay to train
■ How to sculpt a classical physique with twice a day? Page 112
‘retro’ lifts. ■ How ‘controlled overtraining’ can be
Section Four: Legs
■ Could these be the most important ‘lost’ gain-superior to ‘total recovery training.’ ■ How to forge truly powerful, traffic-stopping
bodybuilding secrets of all time? Page 81 Page 115 legs.
■ Exercises you should avoid like the plague -- ■ Got a head for figures? This mathematical ■ Try this little-known, killer squat-deadlift
and exercises you should rush to embrace. approach could have you surging forward combo for greater flexibility, better form and
■ Why free weights are safer than machines -- with newfound muscle and strength gains. surprising gains. Page 165
particularly for beginners. Page 91 Page 116 ■ Do you really know how to squat correctly?
■ 3 high-yield, yet inexpensive ‘home gyms” ■ Are you a dissatisfied bodybuilder? This Precious few do! Here are the fine points you
for the champion on a budget. approach could breathe new life, vitality and must know to safely make huge gains. Page
progress in to your strength and mass 175
program. Page 117 ■ Why plyometrics are NOT the answer for
■ How a used phone book could help you add building up your legs.
15 lbs to your bench in just one month. ■ Rip your calves to shreds with this barbell
Armed with the new calf raise. Page 177
knowledge Pavel gives you, Section Three: Back ■ How to avoid setback injuries when
squatting deep. Page 190
you’ll find yourself with the ■ Nothing on the planet beats this exercise for
■ The quickest way to master proper squat
power-body of a wild animal all-around back development! Page 125 form.
■ How to add righteous beef to your traps and
— but the mindset of a skilled neck… with the Hise shrug. Page 130
■ Are high-poundage squats murdering your
shoulders? Try this unique procedure to
strength-scientist. rescue your beaten-up joints.

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56
■ Do you have aching, creaky knees? These two ■ Why stretching your muscles can make ■ How to add one inch to your chest in ten
tips alone might save you from a fatal date them grow. days with pushups.
with the surgeon’s knife. Page 195 ■ Enlarge and strengthen your biceps with this ■ The NASA Pushup Program -- simple,
■ 2 great tips for a more powerful Hack squat. powerfully simple growth formula -- effective and soundly rooted in science -- good
guaranteed to grow your guns by at least an for any and everyone! Page 287
extra inch. Page 235 Now you can smoke your forearms and
Section Five: ■
■ Blast your way to thick, ripped tris with this reinforce your finger strength, anywhere,
Neck and Shoulders excellent, powerlifters’ favorite. Page 236 anyhow -- thanks to this drill from Russian
■ Worried about your weak neck? You should ■ How to reduce wrist problems when you curl. Coach Bogdarsov.
be! This unique old-timer’s version of the back ■ 2 ultimate hand strengtheners from the
bridge will give you a resilient, powerful neck ‘ingenious fanatic of bodyweight strength
-- and perhaps keep you out of the hospital. Section Seven: Chest training’, Brad Johnson. Page 291
Page 199 ■ How to go from average to superior in your ■ Steel claws, anyone? How to practice your
■ The legendary strongman Paul Anderson had bench press -- discover the finer points that pinch grip without plates. Page 292
a neck as thick as most men’s thighs. Here is separate the champs from the chumps. ■ How to develop cut and muscular legs with
the Wonder of Nature’s personal routine for a ■ Louie Simmons has saved the pecs and the Dragon Walk. Page 295
bull-sized neck. Page 201 shoulders of many in the powerlifting ■ The Lizard, an explicitly evil Soviet Spec Ops
■ The ONE secret to real success in pressing. community with this technique. Page 253 drill… delivers driving leg power and a
■ How to build muscular shoulders that will ■ The effect of this martial arts technique on ripped, mean, upper body. Page 298
truly complement your studly legs. Page 204 your bench is nothing short of amazing --
■ On the road again? How to give yourself an immediately add 5 reps to your 7-rep max!
extreme shoulder workout with even a Page 254
relatively light weight. Page 205 ■ This favorite of many power athletes will Tens of thousands have
How to be hard on your muscles, but easy on quickly pack on slabs of beef on your chest --

your joints. thanks to the extreme and unusual overload it gone to the dragondoor.com
■ It’s the hallmark of an elite athlete! -- How to generates. strength forum to share the
own a magnificent neck and traps. ■ This tip from strength icon Dr. Fred Hatfield astonishing gains and
The safe solution to sore shoulders. Page 213 could advance the development of your pecs

by light years. Page 261 results they
■ A safer alternative to the press behind the
neck. Page 215 ■ How to avoid drooping, breast-like pecs have achieved
Page 270
by employing
■ Three great ways to work your pecs without a
Section Six: Arms bench. Page 271 Pavel’s strength
■ Cheaters will lose! How to stay honest and ■ This dirty little secret of bodybuilding not advice.
build truly huge biceps. Page 225 only blasts your pecs but builds bigger pipes
■ The elite Soviet climber secret to bulging better than curls. Page 276
■ How to assault your body
forearms and uncanny finger strength. Page 226
with a brutal workout -- yet
■ Got elbow tendonitis? Developing your wrist save your knees to fight
extensors in this way could be the answer. Section Eight: Naked Warrior
another day. Page 301
■ Heavy curls aggravating your shoulders? ■ How many times do I have to repeat myself?
THIS is the surest ticket to muscles and might. ■ Why Russian Sambo wrestlers refuse to let
Here’s a critical safety/power technique to set their wives wring out the laundry -- just let
things straight. Page 229 Page 279
one of these guys grab your hand… and he’ll
■ Are you making these serious mistakes with ■ Discover the Russian Special Forces ladder to squash it like a rotten tomato. Page 304
your curls? -- 3 insider tips help you escape power -- it’s common for veteran soldiers to
add many reps, in short order, to their pullup ■ Learn the key mechanics for max body
elbow pain.
max… strength.
■ Learn from the masters -- the top ten Russian
■ How to develop your muscles’ ‘vascular ■ Earn instant respect! The hellacious tiger bend
arm training secrets revealed.
network’ -- for consistent, long-term strength push up and its variants are for the supremely
■ Add up to two inches to your arms in just strong and confident only. Page 305
gains. Page 282
two months with this potent mix of old-timer
discoveries and cutting-edge research. ■ Get them here! The secrets of proper pushup ■ Some little-known methods to make
form to amplify your strength gains. Page bodyweight neck bridges even harder. Page 307
■ Experience unbelievable strength gains when
284. ■ How to ace the Marine pullup test with the
you employ this little-known neurological law.
Page 233 ■ Failing to do this during an endurance feat ‘Russian rest pause.’
can mean the kiss of death. ■ Strengthen your neck from every direction
■ Why an esoteric internal martial arts
technique can translate into surprising ■ Discover how to take advantage of the and reduce the chances of neck injury, with
strength gains! ‘central pattern generators’ in your nervous the Rolling Neck Bridge. Page 311
system -- for longer-lasting energy.
■ Blast your muscles -- not your tendons -- with
this unusual ‘control’ technique. Page 234

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Reader Praise for Pavel’s
Beyond Bodybuilding
“I N THE TOP 5 OF STRENGTH TRAINING BOOKS OF ALL TIME”
All Other Authors Should Just Give Up! are worth putting that sort of effort in to!
“This book is absolutely amazing. As far as Thank you once again, Com. Pavel, for an
strength training goes, since I got this book excellent product.” 8 weeks. I also gained 7 pounds of lbm. My
(over eighteen months ago), I have not —Felix Niland ("Bleedthrough" on the training partner saw similar gains with a
done a routine I found anywhere else. The forums) - Sydney, Australia 40# gain on his DL and 15# gain on his
principles, programs, and advice given in it bench press. It doesn't matter if you are a
are the absolute top available. As a personal My 2nd copy bodybuilder or powerlifter, this book has
trainer, this has also been an invaluable “I lent my dog-eared copy to a friend something that will benefit anyone wanting
resource. With this book, I have: realizing I'd probably never get it back, so I to make progress.”
bought a second for myself. This book —Greg Gonzales - Albuquerque, NM
• increased my bench press over helped me understand how to build
100lbs... and finally learnt how to strength. The first regimen I took from the This is a must have for people
perform this movement properly book to build a base was the "Russian interested in strength and getting bigger
• increased my squat and deadlift over Bodybuilding Underground Base Level “I keep reading this book again and again,
200lbs each Pullup Program. It was the first time I there's so much in it. With the Hit The Deck
• increased my push-up max from a experienced significant growth in my Program I added about 25 pushups to my
lame 25 to 76 in just six weeks biceps, simply through body weight only max in 2 weeks, and before I knew it I
• gained approximately 20lbs of lean exercises. I'd spent years struggling with could do 100. There are lots of routines in
body mass (note that this was not my curls for years with lackluster success. this book, they will keep you busy for a long
goal for the full eighteen months) Additionally, the squat routines have time. If you want to get strong, or big and
• ... among many other things resulted in gains as well. I highly strong than this book is your choice.”
recommend this book to anyone who —Yoeri - Bocholtz, Netherlands
The push-up program was what I found wants to pursue routines that deliver
most impressive. After adding 26 reps to my results.” Immediate relief and gratification.
push-up max in just two weeks on the —John Bergstresser - Los Angeles, CA “I've been lifting weights since I was 12.
program, I was of course going to keep the As a Martial Artist and Ex USAF
program up... and so when college came If you buy 1 of Pavel’s books make it this PARARESCUE SPECIALIST I have seen all
one! kinds of products and gimmicks through the
“Using the Modified years. I'm 45 now and what I have read and
Delorme Method I gained learned in this book changed my outlook
40# on my DL and 10# on on lifting weights and saved my back
my bench press over the forever. In just 3 days of working with a few
techniques explained in SOLUTIONS FOR A

Beyond TIGHT BACK. Eliminated my lower and


upper back pain that I have lived with for

Bodybuilding many years. If it wasn't for this book I would


have been forced to cancel a training
Muscle and Strength seminar that was planned for 6 months. A
must for all serious athletes and
back, I made
To Order Call Now: Training Secrets for professionals who need clear concise
the effort to
talk to each 1-800-899-5111 The Renaissance Man instruction and tips to a STRONGER, PAIN
FREE BODY. PAVEL has taken the B.S out
of my By Pavel and has given us information way ahead of
lecturers before
8.5 x 11 Paperback its TIME. It's your choice YOU CAN BE
class, and then
sit by the door
365 pages MEDIOCRE OR YOU CAN EXCEL TO GREAT
so I could duck 255 Photographs STRENGHTHS!!”
out and knock 38 workout charts —Master David Cogswell - Shoreacres,
Texas
off my sets. This
is the only place you'll find routines which course of
#B31 $49.95

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www.dragondoor.com/B31 24 hours a day
58
Here’s what you’ll discover, when you possess your
own copy of Pavel Tsatsouline’s Relax Into Stretch:
Stretching is NOT Why you should not stretch your ligaments— 20. The Karate Stance Hip Flexor Stretch Page 82
the best way to become flexible and how you can tell if you are 21. The Karate Stance Groin Stretch . . . .Page 84
Why Americans lose flexibility as they grow older • Yoga postures and stretches to avoid at all costs • the 22. The Seated Groin Stretch . . . . . . . . . .Page 86
the dangers of physically stretching muscles and function and limitations of your ligaments. 23. The Calf Stretch . . . . . . . . . . . . . . . . .Page 89
ligaments • the role of antagonist passive 24. The Shin and Instep Stretch . . . . . . . .Page 91
insufficiency • the nature and function of the stretch Stretching when injured
reflex • how to master muscular tension • how to Rest, Ice, Compression and Elevation • what happens How much flexibility do you really need?
inhibit the stretch reflex • intensive and extensive when a muscle gets injured • contracting and Why excessive flexibility can be detrimental to
learning methods. releasing the injury • why stretching won’t help a bad athletic performance • why old school strongmen
back and what to do instead. instinctively avoided stretching • what stretches
Waiting out the Tension— powerlifters and weightlifters do and don’t need •
relaxed stretching as it should be warning examples from sprinting, boxing and
Just relax—when and when not to use the technique kickboxing.
of Waiting out the Tension • Victor Popenko’s key to
mobility • the importance of visualization • why When flexibility is hard to come by, build
fear and anxiety reduce your flexibility • maximizing strength
perceived safety in the stretch. Plateau-busting strategies for the chronically
inflexible • high total time under tension.
Proprioceptive Neuromuscular Facilitation
How Kabat’s PNF fools your stretch reflex • the Two more plateau busting strategies from the
function of the Renshaw cell • why it works to pre- iron world
tense a stretched muscle. Popenko’s flexibility data • the reminiscence effect •
The demographics of stretching the dynamic stereotype • How to exceed your old
Isometric stretching rules! Why your age and sex should determine your limits with the stepwise progression.
Why contract-relax stretching is 267% more effective stretches • the best—and worst—stretches for young
than conventional relaxed stretching • what the girls, boys and adolescents • a warning for pregnant Advanced Russian Drills for Extreme Flexibility
‘frozen shoulder’ has to teach us • the lifestyle women • what’s best for older folks. 25. The Side Stretch . . . . . . . . . . . . . . . .Page 100
problem of ‘tight weakness’‚ • why isometrics is more 26. The Cossack . . . . . . . . . . . . . . . . . . .Page 102
practical than weights. The details, the schedule 27. The Reverse Cossack . . . . . . . . . . . .Page 104
Isometric stretches—when to do them and how often 28. The Hip and Side Stretch . . . . . . . . .Page 106
Extreme flexibility through Contrast Breathing • how to know if you are doing too much • Bill 29. The Crawling Lizard . . . . . . . . . . . . .Page 108
How to breathe your way to greater flexibility • ‘Superfoot’ Wallace’s hardcore stretching schedule • 30. Hamstring Stretches . . . . . . . . . . . . .Page 109
effective visualizations for the tension/release correct order and choice of stretch • why isometric 31. Hip Flexor/Quad Stretches . . . . . . . .Page 114
sequence • avoiding the dangers of hyperventilation. stretching should be the last exercise you do in your 32. The Lower Calf Stretch . . . . . . . . . . .Page 117
day. 33. The Front Split . . . . . . . . . . . . . . . . . .Page 118
34. The Bent Press Stretch . . . . . . . . . . . .Page 123
The Relax into Stretch drills— 35. The Modified Reverse Triangle . . . . .Page 126
1. The Souped Up Toe Touch . . . . . . . . .Page 49 36. The Roadkill Split . . . . . . . . . . . . . . .Page 128
2. The Spine Decompression Hang . . . . .Page 51 37. The Side Split . . . . . . . . . . . . . . . . . . .Page 131
3. The Improved Cobra . . . . . . . . . . . . .Page 54
4. The Side Bend . . . . . . . . . . . . . . . . . . .Page 57
5. The Spine Rotation . . . . . . . . . . . . . . .Page 60
6. The Lateral Neck and Trap Stretch . .Page 61
7. The Headache Buster . . . . . . . . . . . . .Page 62
8. The Anti-Slouch Neck Stretch . . . . . . .Page 63
9. The Head Turner . . . . . . . . . . . . . . . .Page 64
Forced Relaxation— 10. The Chest Opener . . . . . . . . . . . . . . .Page 65
the Russian spirit of stretching 11. The Overhead Reach . . . . . . . . . . . . .Page 67
How to turn the contract-relax approach into a 12. The Biceps and Shoulder Stretch . . . .Page 68
thermonuclear stretching weapon • determining 13. The Shoulder Blade and Lat Stretch .Page 69
correct duration • tips for the correct release of 14. The Upper Back Loosener . . . . . . . . .Page 71
tension. 15. The Wrist Flexion . . . . . . . . . . . . . . .Page 73
16. The Wrist Extension . . . . . . . . . . . . .Page 74
The final frontier: why Clasp Knife stretches 17. The Good Morning
will work when everything else fails Hamstring Stretch . . . . . . . . . . . . . . .Page 75 Who says only skinny people can be
How to cancel out the stretch reflex • taking a) standing . . . . . . . . . . . . . . . . . . . .Page 75 superflexible? Look at the flexibility
advantage of the inverse stretch reflex • the last line b) seated on a chair . . . . . . . . . . . . .Page 76
Marc Bartley, RKC has achieved
of defense against injuries • shutdown threshold c) seated on the floor . . . . . . . . . . . .Page 77
following Pavel’s methods. Marc is a
isometrics • mastering the Golgi tendon reflex. 18. The Kneeling Hip Flexor Stretch . . . .Page 78
19. TheLunge Hip Flexor Stretch . . . . . . .Page 80
world record holding powerlifter (WPO
2562 @ 275 total).

To order NOW call 1•800•899•5111 Order Relax into Stretch book online:
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59
Be as FLEXIBLE as You
Want to Be—FASTER,
SAFER and SOONER
Better Than Yoga
“Relax Into Stretch will teach you how to be as
flexible as a yoga student while being as strong
as you wish, all from a few minutes per day
two or three times per week. Relax Into Stretch
is for people who want to be both flexible and
strong, and the principles it will teach you can
help you stay strong and injury-free in all the
activities of your daily life, not just stretching.
Picture of me in a split - that says it all, and
I had a severely herniated lumbar disc a few I owe it all to Relax Into Stretch. —Steve
years back; Pavel's "Power To The People!"
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Mastering Muscle Tension
— Steve Freides - Ridgewood, New Jersey Book By Pavel Tsatsouline
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Instant Flexibility Through
Mastering Muscle Tension #DVS007
By Pavel Tsatsouline $79.95
Running time: 37 minutes
DVD #DV006 $29.95

Forced Relaxation

Advanced Russian Drills


for Extreme Flexibility
By Pavel Tsatsouline
Running time: 21 minutes
DVD #DV007 $24.95

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60
Get More Power, More Energy, More Strength, More Agility,
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“Revered Internal System


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Chen Style Tai Chi Progressive Silk
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Progressive Silk Chen Style Tai Chi of your body
Reeling, Series I DVD w/Jose Figueroa • A heightened sense of well-being
Progressive Silk 1 hour 20 minutes • A dramatically improved core balance
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Chen, the original Tai Chi style, has
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Grandmaster Ren Guan Yi—Chen • True waist power for highly effective pivoting,
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them immediately accessible to a
This all changed when the leading Western audience. After over 20 years
modern-day Chen Style representative, Series II develops the foundation
of dedicated classical Chen Style established in Series I, by progressively
Grandmaster Chen Xiaowang, decided practice, as the co-author of three
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behind Chen’s superiority as a martial extensive teaching background, Jose
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Figueroa is able to break down the movement, alignment and posture—
absolute core principles of Chen Style, Silk Reeling methods with extreme
he created the now-legendary Silk while further enhancing your strength
clarity, precision and attention to the and your generation of energy.
Reeling Qigong system. To quote crucial detail.
Chen Xiaowang, Silk Reeling
represents the foundational roots, as According to the Chen Family, both
Series III reveals many of the Chen Invest in the complete 3-DVD set of Jose
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Qi are grounded in impeccable body release of power, which is considered
mastery of these foundational roots mechanics. Immense emphasis is
will allow you to more quickly
develop high-level skills in ANY of the
placed on exact alignment, supreme
to be a hallmark of their art. Series III
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integration of all lessons learned in the
Progressive Silk Reeling program. $139.00

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Our Top 20 Books
and DVDs by
Review Ranking
Type Reviews Average
Rank and Title Book 156 9.79
th e Ke ttl eb ell ! 8.95
1. Enter DVD 110
ell !
2. Enter the Kettleb DVD 101 9.15
ell Go dd es s Wo rk ou t
3. The Kettleb Book 83 9.65
4. Beyo nd Bo dy bu ild ing 70 9.64
Book
5. The Naked Wa rri or 69 9.38
ve Book
os efu l Pr im iti 9.67
6. The Purp Book 49
7. Power to the Peop le! 37 9.62
Ca rd io Wo rkout DVD
Ke ttl eb ell
8. The Extreme DVD 35 8.74
ssia Wi th To ug h Lo ve 9.31
9. From Ru DVD 29
10. Resilient DVD 27 8.93
11. Super Joints DVD 25 9.28
ssi an Ke ttl eb ell Ch allenge 9.50
12. The Ru DVD 24
13. Power To The Pe op le! 21 9.90
DVD
14. Relax into St ret ch 17 10.00
ell Bas ics for Streng th Coa ches & Personal Trainers DVD 8.89
15. Kettleb DVD 19
16. The Naked Warri or 18 9.28
er Qi go ng DVD
17. Chinese Sh am an ic Tig 17 9.53
r DVD
ts of th e Sh ou lde 8.67
18. Secre Book 18
19. Super Joints DVD 15 10.00
Po we r: Ke ttlebe lls Be yo nd The Basics
20. Full Body

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Dragon Door Publications


P.O. Box 1097
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